NOTES ABOUT TODAY’S TRAINING

– Strength: Today we are performing a superset of DB Push Press & Chin-ups. We’ll review all the options to match the level of difficulty with your ability.
– Metcon: Today’s EMOM is a local endurance test, but also includes some nice GPP work. You should have at least 20s of rest to transition after each interval.

STRENGTH

1a) Single Arm DB Push Press – neutral grip: 4 x 6 ea. Rest 45sec.
– neutral grip
1b) Strict Chin-up: 4 x 6. Rest 45s.
– Rx+ – Band Resisted
– L3: – BW
– L2: Partner Assisted Pull-ups
– L1: Ring Rows x 10-15 each set.

CONDITIONING

EMOM 16:
Minute 1: 15 Push Press (115, 75)
Minute 2: 15 T2B
Minute 3: 15 Box Jumps w. a step down (24, 20)
Minute 4: 100 Ft. Crossbody Carry

Rx+: (EMOM 20) (135, 95)
L3: (95, 65)
L2: (75, 55) (Knee Lifts) (20, 14)
L1: (65, 45) (Reverse Crunches) (20, 14 Step-ups)

EXTRA CREDIT

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale