NOTES!
– Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with
some core work thrown in to round it off. Keep your hips up on the Bench Press, and your back tight on
the Rows as you pull the shoulder blades back.
– Metcon: Triplet of Wall Walks, DB Snatch and a Run. Keep a good pace but one you can increase on
the final run. On the DB Snatch – watch for early arm bend, ” jump, zip your jacket, whip the ceiling”
– Equipment: Medium band, bench, medium weight

A) WARM-UP
4 rounds:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Tempo Push-ups
4 Scorpions total

B) TRI-SET
Band Iso Glute Bridge Bench Press
4 x 6-10 each 3s down. Rest 60s.
Banded Bent Iso Row
4 x 12 each. Rest 60s.
Weighted Straight Leg Sit-Ups
4 x 10 each. Rest 60s.

C) 3 ROUNDS
4 Wall Walks
8 DB Snatch each
400 Meter Run
- Goal: Tough pace with room to speed up on your last run.

D) FINISH
Scorpion Stretch
5 deep nasal breaths in each position

All video links here

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NO EQUIPMENT OPTION

A) WARM-UP
As Above

B) TRI-SET
Push-Up 4 x 6-10 with slow tempo
Rest 1:00
Table Row
Rest 1:00
Straight Leg Sit-Up
Rest 1:00

C) 3 ROUNDS
As above, but replace DB Snatch with RFESS Jumps 8/side
Running can be any constant movement for 1:30 jumping jacks for example

D) FINISH
As above.