:45 Single Unders
10 Russian Swings
10 Cossack Squats (5 in each direction)
Strength- pay attention to the notes. To make this beneficial to your 5 rep max it needs to be done right.
For this high rep work to carry over to the 5RM test athletes must marry both their technique and their tolerance to discomfort as they pull a challenging weight for 20. First set is a lighter warm up set, second is AHAP, you can do a lot more than you think. I don’t use chalk and I am saying chalk up for this lift.
Feel: Muscular Overload, CHASE THE PUMP
Target Score: Huge Arms
Firebreather Score: Huge Arms AND Legs
Beach Season Continues
AMRAP 15 Minutes
1:00 Max Rep Dumbbell Renegade Rows
1:00 Max Rep DB Skull Crusher (single db)
1:00 R. Leg BW Split Squats
1:00 L. Leg BW Split Squats
Move from movement to movement at your own pace. Make sure you pick a weight where you can work the entire minute.
every 2 Minutes for 12 Mintues
10-15 assault bike cals. (no more than 20 seconds work)