Day One
3 Rounds, 25-minute cap
Row, 18/22 cal
One side all the way through then the other
SA DB Clean x 10
SA DB Push Press x 10
SA DB Squat x 10
SA DB step up x 10
Row, 18/22 cal
Rest, 2 min
Stimulus: Neuromuscular and Anaerobic. DBs should be heavy – heavy for the clean, not the step up. A DB heavy for the step up will not be heavy enough for the other pieces. It is strength building. The challenge lies in managing the strength, keeping good form and finishing each movement while out of breath.
Day Two
1 Round for Time – 35 min cap
Cardio – EMOM x 5
Start at 1 cal below max for 30″
Go up by 2 cal each minute
Rest, 2 min
American KB Swing x 50
Box Jump x 40
BF Sit up x 30
at the top of the next minute:
Cardio – EMOM x 5
Same calorie progression
Rest, 2 min
American KB Swing x 40
Box Jump x 30
BF Sit up x 20