In Teams of 2 (1 working / 1 resting )
800 M Run (200 M each – 2 x each)
42-30-28
Pull Ups
Push Press (95/65)
then
800 M Run (200 M – 2x each)
42-30-28
Chest to Bar Pull Ups
Push Jerk (135/95)
then
800 M Run (200 M each – 2x each)
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Classic Push-Pull combo with some extra running in there. Choose weights that you can CYCLE the barbell for 5+ reps at the very least. We want speed and intensity here, not heavy lifting.
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SUGGESTED WARM UP
Windshield Wipers – 15x each side
*Hands and knees next to wall – hand closest to wall creates a half circle along wall – back and forth
Scap Pull Up + Scap Push Up – 10x Each
*Break in to 2 sets if needed
200 M Run – Medium
Shoulder Pass through OR Arm circles – start small, end big
Wrist mobility
200 M run – Fast