O4W Thursday 11/29 – Tempo Strength

Tempo Squats and Tempo Push ups

Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps

1 Minute Rest BTWN Squat & Push Up

Goblet Squats: R:(53+/45+) W:(45+/35+) B:(Bodyweight)

Push Ups: B: TRX Chest Press

 

Then

 

20 Minute AMRAP:

• 8x (Each Side) Kneeling Single Arm Press R:(45+/35+) W:(35+/25+) B:(20+/15+)

• 10x 2 KB Sumo Deadlifts R:(70+/53+) W:(53+/45+) B:(35+/25+)

• 12x Band Tricep Press Down

• 15x Band Pull Aparts

Alternate: Each RND

4x Touches (total) 1 KB Overhead Carry: R:(45+/35+) W(35+/25+) B:(25+/15+)

• Down/Back Switch sides

4x Touches (total) 1 KB Racked Carry:R:(45+/35+) W(35+/25+) B:(25+/15+)

• Down/Back Switch sides

– Repeat