Wednesday August 24th 2016

Wednesday!

Warmup:
Row 500m
20 Abmat Situps
10 Light Strict Press
10 Light Push Press

A.

Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

B.
Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)

Boom Lite:
Warmup:
Same as above

A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Every minute, on the minute for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)