Karaoke (Down and Back)
Fitness Level Substitution: Knee Push-ups
10 Air Squats
10 Shoulder Presses (Just the Bar)
5 Shoulder Presses (40% of your 1 Rep Max)
5 Shoulder Presses (50% of your 1 Rep Max)
These percentages are based off of the maximum amount of weight you could shoulder press one time = 1 Rep Max. If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like
Skills / Strength
3 Sets (3:00 Rest)
10 Shoulder Presses (10 RM)
Perform 3 sets resting 3 minutes between each set. Each set will consist of 10 shoulder presses working your way to the heaviest set of 10 possible (10 RM = 10 Rep Max). Post your heaviest set of 10 to comments.
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders to start the presses.
4 X 5:00 Rounds
400 meter Run
*During Rest Perform One set of Max Toes-to-bars
Fitness Level Substitution: Knees-to-elbow OR Hanging Knee Raises OR Hang on the bar for 1 second per rep OR V sit-ups.
Set the clock for 4 X 5 minute rounds. At the start of each of the 5 minute rounds, run 400m as fast as you can. Record your time for each round. You will have the remaining time in the 5 minute round to rest before you will run 400m again. During your rest, you will perform a max set of toes-to-bar. Post your run times and your toes-to-bar sets to comments.
Tabata Bumper Plate Holds (Advanced: 45 lb / Beginner: 10lb)
Do this as heavy as possible. Tabata intervals are 20 seconds of working as hard as you can followed by 10 seconds of rest and repeating for a total of 8 rounds. You will pinch a bumper plate with your fingers and hold for 20 seconds, rest for 10 seconds and repeat for a total of 8 rounds. If you do not have bumper plates, find anything around the house to hold.
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