"BOOM BOOM POW"

  • 1:00 Bike OR Ergo
  • 0:30 Active Spiderman
  • 0:30 Downdog
  • 0:30 Alternating Side Lunge
  • 0:30 Active Samson
  • 0:30 Pole/Rig/Rack Assisted Squat Hold
  • 0:30 Alternating Quad Stretch
  • 1:00 Bike OR Ergo

PART 1: BARBELL THRUSTER


On the 2:00 for 5 sets. . .
10-8-6-4-2:

  • Barbell Thrusters

    *Score = Heaviest Load

 

PART 2: "BOOM BOOM POW"
For Time:

  • 30 Dumbbell Thrusters (22.5/15)'s
  • 22.5/15 Calorie Echo Bike 
  • 150 Double Unders


    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch (each side)

ACCESSORY

Strict Press:

  • 1 Set of 5 @ 50% 1RM
  • 1 Set of 3 @ 60% 1RM
  • 1 Set of 2 @ 70% 1RM
  • 1 Set of 1 @ 75% 1RM
  • 1 Set of Max Reps 1RM

[Leave No Reps In The Tank On Max Set]