Friday Group Strength and Conditioning

3×2 @ 90-95% Push Press*
*Base percentages off 2-Rep Heavy.

STRENGTH TIMELINE MIN // REPS // %
0-2 // 5 // 40-50
2-4 // 5 // 50-60
4-6 // 3 // 60-70
6-8 // 3 // 70-80
8-10 // 2 // 80-90
10-16 // 3×2 // 90-95 (1 set e/2:00)

 

3 SETS FOR QUALITY
ON A 6:00 RUNNING CLOCK…
20 Alt. DB Slides
100m Crossbody Carry (Athlete Choice, Moderate)*
10 tuck up + 10 sit up
20 Russian KB Swings
Walking Rest or EZ Cardio w/Time Remaining

*One KB/DB in Front Rack and one KB/DB in Suitcase Hold. Switch sides at the 50m mark.
*Use hallway for carry
** reduce reps if unable to finish withing 6:00

DB Slide: https://www.youtube.com/watch?v=Mvj3aHUK8ZA

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