"Hey guy, ambition is enthusiasm with a purpose."-Romeo Victor - Ratio 1.61 Gym
17680
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“Hey guy, ambition is enthusiasm with a purpose.”-Romeo Victor

“Hey guy, ambition is enthusiasm with a purpose.”-Romeo Victor

WARM UP

2 Sets

200m Ski

10 Overhead Soccer Throws (slam ball, against wall)

10 Archer Push-ups (5 R/ 5 L)

20 Plank Marches

 

Line Drills:

50′ Tip-toe Walk

50′ Heel Walk

50′ Lunge + Shoulder Opener

50′ Inch Worms

50′ Broad Jumps

 

STRENGTH

Bench Press

5 x 5

Set 1: 55%, Set 2: 70%, Set 3: 80%, Set 4: 90%, Set 5: 90+%

-Rest 90sec between sets

 

METCON

3 Rounds for Time:

50 Double Unders

15 Toes to Bar

10 Sumo Dead Lift High Pulls 95/65

 

ACCESSORY (6 mins)

TABATA (:20 sec on/ 10 sec off)

1: Alternating Leg Raises

2: Mountain Climber Twist (knee goes to opposite arm)

3: Windshield Wipers

4: Elbow Plank

-12 intervals