Tuesday GS&C
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 5-7 Inverted Press
MIN 2 – :40 Mixed Grip KB/DB Hold* (Athlete Choice, Mod)
MIN 3 – EZ Cardio
*Inverted Press Options: HSPU, Box Piked Push-Ups, Piked Push-Ups or Seated Z Press
** *Hold 1 KB/DB Overhead + 1 KB/DB Front Rack. Switch arm OH each round
2 SETS
AMRAP x 8 MINUTES*
2-4-6-and so on…
Handstand Push-Ups
Tall Box Alt. Step-Up (Athlete Choice)**
DB Front Squats
-Rest 2:00 b/t Sets-
Handstand Push Up Options: HSPU, Box Piked Push-Ups, Piked Push-Ups or Seated Z Press
*Reset at the beginning of the second AMRAP.
**Goal for step-up is higher than 90-degrees on the leading leg or higher box than normal
STRENGTH SQUAD PROGRAMMING
Main Lift Squat
EDT Deadlift