‘Deload Week’

Gymnastic Strength

Warm up

3 rounds of

8 KB swing

8 Burpees

2 Wall walk

 

*then practice specific technique for push press

Push Press

6-6-6-6

*constant weight at 70-75% of RM

Strict Press

8-8-8-8

*constant weight at 65-70% of RM

 

METCON

 

Warm up

dynamic stretching

Deload week

Partner Workout (2 people/team)

You go I go, one person working at a time

For time :

2 rounds of

1000 meter row

 

then,

8 rounds of  

500 m row

 

then 

16 rounds of

250 m row