05122020

11
May

05122020

Furor-19 Cycle 1, Week 4, Day 2

Warm-up
8′ EMOM, performing each twice:
1. 12 Ring Rows (DB/KB Rows, ea. arm)
2. 8 Super Burpees (Burpee + Squat jump)
3. Row 15/12 Calories (20 sec Run out/back)
4. 1 Rope Climb or 4 Strict Pull Ups or 8 High Pulls ea. arm

Mobility
45 sec Doorway Stretch (ea. side)
2′ Shoulder Mobility Work

Strength
Minimal Equipment
2 x Alt. Tabata (4 Rounds Total)
R-arm Strict Press
Plank (on hands)
L-arm Strict Press
Plank (on hands)

With Equipment
Strict Press
Work up to ~90% of 2 RM for 2 x 5, then
3 x 10 @ 60-70% of 2RM
3 x 10 – 20 Strict HSPU’s
-1′ Rest between sets of Strict HSPU’s-

Met-Con
Minimal Equipment
2 Rounds For Time
40 Tuck Jumps
5 Wall Walks
25 Tuck Jumps
3 Wall Walks
10 Tuck Jumps
1 Wall Walk
– 5′ Rest –

With Equipment
2 Rounds For Time
40 Box Jump Overs (24/20″)
3 Rope Climbs (12 towel pull-ups)
25 Box Jump Overs (24/20″)
2 Rope Climbs (8 towel pull-ups)
10 Box Jump Overs (24/20″)
1 Rope Climb (4 towel pull-ups)
– 5′ Rest –
*Wrap towel over pull-up bar, conduct pull-up getting chest to hands. Be sure to lower all the way back down each rep!

Extra Work
Tabata
Superman (1 sec pause at top)