FITNESS
A. Four sets of:
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds
B. Five rounds for time of:
Push-Press x 10 reps
Lateral Barbell Jump Overs x 20 reps
AIM
A. Every 2 minutes, for 16 minutes (8 sets) of:
Shoulder Press x 2-3 reps @ 20X1
Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.
B. Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps
SPORT
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
B. Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)
C. Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed