S&E Track, Day 6, Week 1 of 2, Cycle 5, Phase 2

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Upper Body Main Lift

20:00-55:00 Upper Body Strength

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 PVC Pass Throughs

10 PVC Around the Worlds

20-30 second hold PVC Lat Stretch

5-10 reps each side PVC Ankle Mobility

10 PVC Good Mornings

10 PVC Overhead Squats

Specific Warm-up

3 Rounds

10 Single DB Push Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Upper Body Main Lift

Alternating Every Minute on the Minute for 20 minutes

Reps: 10,9,8,7,6,5,4,3,2,1

Strict Press

Inverted Rows (VIDEO)

FOCUS:

EXECUTION:

Minute 1: 10 Strict Press, Minute 2: 10 Inverted Rows, Minute 3: 9 Strict Press, Minute 4: 9 Inverted Rows, etc…

Finisher

30 Inchworms for time

*walk hands out to top of push-up position, walk hands back to feet, stand, repeat