Warmup
Alternating TABATA:
Grave diggers
Dead bugs
Strength
Push-up Program - 6-7 Sets % of your MAX
Set 1 - 70%
Set 2 - 60%
Set 3 - 50%
Set 4 - 40%
Set 5 - 30%
Set 6 - 20%
Set 7 - 10%
If your MAX is above 30 start at Set 2 Repeat 5 x per weekPractice
Clean
WOD
Clean to Marching - AMRAP 12min:
Clean x 5
Front Rack Marching x 10
♀ 16-kg KB ♂ 24-kg