March 29, 2022

Strength:

Every 2 mins for 10 mins: Back Rack Front Foot Elevated Split Squats

1x [ 8 L/8 R Back Rack Front Foot Elevated Split Squats ]

Pick load

Building to a max for the day. We will be incorporating a lot of unilateral strength work over the course of the cycle and specifically building some volume in this split squat progression.

"The Tempest"

AMRAP 12 mins: Devil Press, Strict Handstand Push-ups, Single Dumbbell Box Step Overs, and Double Undres

Complete as many rounds as possible in 12 mins of:

4 Devil Press, 50/35 lbs

7 Strict Handstand Push-ups

12 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

48 Double Unders

Goal: ~4 rounds

The focus today is on muscular stamina and endurance specifically targeting the shoulders and hip flexors. Be conservative on the pace of the first round as this one will catch up with you very quickly.

L2:

Complete as many rounds as possible in 12 mins of:

4 Devil Press, 35/25 lbs

7 Piked Box Handstand Push-ups

12 Single Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

24 Double Unders

L1:

Complete as many rounds as possible in 12 mins of:

4 Burpees

4 Double Dumbbell Hang Snatches, 25/15 lbs

7 Dumbbell Push Press, 25/15 lbs

12 Single Dumbbell Box Step Overs, 25/15 lbs

64 Single Unders