Friday – Upper Warm-Up/Movement + Increasing effort MAP Sets
A1. V-Ups, 8-12 reps x 2 sets, 1 min
A2. Single Arm FLR on Hands, 15-20 sec/arm x 2 sets, 1 min
B1. Single Arm Suitcase Deadlifts @ 40×1, 5-6 rep/arm x 3 sets, 1 min
B2. Tall Kneeling Palof Press, 30 sec/side x 3 sets, 1 min –
B1. Single Arm Suitcase Deadlifts @ 40×1, 5-6 rep/arm x 3 sets, 1 min
B2. Tall Kneeling Palof Press, 30 sec/side x 3 sets, 1 min –
B3. Back Bridge Progressions, 1 min practice of variation x 3 sets, 1 min
+
Increasing on the minute until failure:
Min 1: 1 Burpees on to plate 25/45lbs
Min 2: 2 Burpees on to plate 25/45lbs
MIn 3: 3 Burpees on to plate 25/45lbs
Min 4: 4 Burpees on to plate 25/45lbs
Min 5: 5 Burpees on to plate 25/45lbs
Min 6: etc
*refer back to March. 20
Increasing on the minute until failure:
Min 1: 1 Burpees on to plate 25/45lbs
Min 2: 2 Burpees on to plate 25/45lbs
MIn 3: 3 Burpees on to plate 25/45lbs
Min 4: 4 Burpees on to plate 25/45lbs
Min 5: 5 Burpees on to plate 25/45lbs
Min 6: etc
*refer back to March. 20