Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms
30 Seconds Alternating Groiners
30 Seconds Bodyweight Squat
Movement Prep:
10 Empty Bar Bench Press
10 Negative Pull Up
10 Wall Balls
10 Push UPS
30 Seconds Of Skipping Or Double Unders
Strength
Bench Press
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 95% 1RM
Pull Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
WOD
5 Rounds For Time
COMPETITIVE
15 Push UPS
15 Wall Balls (20/14)
30 Double Unders
PERFORMANCE
10 Push UPS
15 Wall Balls (14/10)
30 Double Under Or 50 Single Unders
LIFESTYLE
10 Elevated Or Knee Push UPS
15 Wall Balls Or Med Ball Thrusters
30 Single Unders Or Line Jumps
Form: Prioritize Form Over Intensity. Maintain A Straight Body Posture During The Push Up And Squat As Deeply As Possible During The Wall Balls.
Stimulus: This Is A Full Body Strength And Endurance Workout With An Emphasis On The Upper Body. Be Sure To Find Moments To Shake Out Your Shoulders.