6.25.21

Energy:

3 sets:
20 sec single arm front plank w/ feet elevated on bench ea
5 kick ups to parallettes on wall (can alternate sides or stick to the side you’re comfortable with)
20 sec uneven HS hold on wall ea side (1 hand on 45# plate / 1 on ground)
+
EMOM 10 min:
8 HS plate step ups
*choose a height that you can do 8 UB to
+
EMOM 10 min:
30 sec max shoulder taps
*alt between wall facing and facing away
+
Alt EMOM 10 min:
min 1: 4 strict press
min 2: 4 bench press
*slight weight increase

= 85lb on strict press (+5lb) and 110lb on bench (+10lbs)
+
*missed last week
Every 90 sec x 10 sets:
6 BBJO AFAP – work on sprinting here. Easy spin on bike between sets

= Solid, finishing sets in 23-25 seconds consistently throughout. Also feeling stronger on burpees like getting faster up off the ground (all of these bench presses and push-ups are paying off)
+
Alt EMOM 10 min:
min 1: 6 weighted vest speed pushups *time each set **20# vest this week
min 2: 2 broad jumps from seated – each for max distance