04212020

20
Apr

04212020

Furor-19 Cycle 1, Week 1, Day 2

Warm-up
3x
10 HRPU’s
10 DB/KB SDLHP (ea. arm)
10 Jumping Lunges

Mobility
60 sec Downward Dog
30 sec Twisted Cross Stretch (ea. side)

Strength
Minimal Equipment
5 x 10 (ea arm)
S-arm Strict Press up, 3 sec negative down

With Equipment
Strict Press
2 x 3 @ 80% of 2RM
3 x 5 @ 80 – 90% of 2RM
3 x 5 PP @ 110% of 2RM

Met-Con
Minimal Equipment
For Time
400 Air Squats*
*Every time you stop squatting or move your feet, mandatory 1′ Plank before resuming the squats
Scaled: 250 Air Squats, 30 sec Plank every break

With Equipment
For Time
40 Man Makers (40/25#s)
Man Maker = push up + R-arm row + L-arm row + cluster with two dumbbells
*Do not twist on the plank/row. This weight should be light enough to stay steady.

Extra Work
6 Rounds
45 sec Hollow Hold
– 1:15 Rest –