Push Press (GOALS + GUIDANCE: Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end. Record your weight. Ideally lift 5% (65%) more than last time.)
Front Rack Lunge (GOALS + GUIDANCE: Even though we are lifting, expect these high volume lunges to elicit a cardiovascular response! Do all 10 reps on your left side, and 10 reps on your right. Today’s weight is 5% more than last week.)
With a Partner 50-40-30-20-10 Calorie Row 100-80-60-40-20 Burpees
MVx: in + outs
GOALS + GUIDANCE: ALL the reps today! Spend no more than 5 minute on the row, then decrease the time domain by :60 each round. Do the burpees in SMALL, FAST sets (5-10 reps!!) As soon as you slow down, hand off reps to your partner. Spend […]
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort ,or 70% of your 1 rep max, which should feel like you could sneak out three more reps. Stay at the same weight across all four sets.)
