Warm Up
Repeat For 5 Minutes
30 Second Row
15 Band Overhead Press
15 Band Row
15 Band Good Morning
Strength: Push Press
Every 2:15 Minutes on the Minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
WOD
3 Rounds for Time (Time Cap 13 Minutes)
ELITE
10 Push Ups
20/15 Cal Row
10 Air Squats
20/15 Cal Row
10 KB Swings (100/70)
COMPETITIVE
10 Push Ups
15/10 Cal Row
10 Air Squats
15/10 Cal Row
10 KB Swings (50/35)
PERFORMANCE
15 Elevated Push Ups
15/10 Cal Row
15 Box Squats
15/10 Cal Row
15 KB Swings (35/25)
Stimulus Points
This is meant to be an easier workout before the holiday big one.
Choose movements that allow you to keep a more aerobic feel.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Face Pulls
Even Minutes) 30 seconds Russian Twist
Cool Down & Dismissal
Forward Fold Stretch
Doorway Chest Stretch