Presses then Core Tabatas and Hip Extensions

Every 2 minutes for 10 minutes

  • 3 – 4 x Strict Press

Then every 2 minutes for 10 minutes

  • 3 – 4 x Push Press @ final weight from Strict Presses

Then a standard Tabata alternating

  • Mountain Climbers
  • Dynamic Planks (Up to hands-down to elbows)

Then a standard Tabata alternating

  • Superman Hold
  • Hollow Hold

Then not for time

  • 30 x Weighted Hip Extensions @ 35lbs (shoulders on bench, 35lb plate on lap)

Results:  Strict Press finished with 3 x 135lbs. Push Press @ 135lbs.

Core Work

Not for time do one round of core work:

  • 10 x TGU (5 x each side alternating)
  • 20 x TRX Knee tucks
  • 30 x Russian Twist w/weight (L+R=1)
  • 40 x V-ups (total)
  • 50 x Mountain Climbers (total)

Then do 5 rounds of

  • 20 second hollow hold / 15 second rest
  •  20 second superman / 15 second rest

Results:  Used 20kg dumbbell for the TGU.  12kg for the Russian twist.

Core work then Kettlebell Swings and TRX Rows

Not for time do one round of core work:

  • 10 x TGU (5 x each side)
  • 20 x TRX Knee tucks
  • 30 x Russian Twist w/weight (L+R=1)
  • 40 x Alternate leg V-up (total)
  • 50 x Mountain Climbers (total)

Then do AMRAP in 12 minutes of:

  • 20 x Kettlebell Swings
  • 20 x TRX Reverse Rows

Results:  TGU used 35lbs/16kg for the first three rounds and then 40lbs/18kg for the fourth and fifth rounds. For the AMRAP did exactly 5 rounds.