Week 1 – Day 1
Standard Warm-Up
Style: Max repetitions
Score: Reps (add together Movement 1 and Movement 2)
- Movement 1:
- 1 minute max repetitions of full-range push-ups
- Rest 2 minutes
- Movement 2:
- 1 set max seconds elbow plank (1 second is 1 repetition)
- Rest 3 minutes
- Movement 3:
- 3 rounds for quality, alternating between;
- 10 tempo push-ups (3 seconds down, 1 second hold, 1 second up)
- Rest 30 seconds
- 10 bent-over sandbag rows using a weight that makes it difficult to finish
- Rest 1 minute
- 3 rounds for quality, alternating between;