4/21/15 “Candy”


Mobility:  Hip Mobility.

Skill Practice Warm Up: None

Strength Workout: Back or Box Squat – Session 10.

6 x 3 (6 sets of 3 reps, “across,” same weight for each set)

Superset: Half kneeling single arm dumbbell strict press

6 x 5 (6 sets of 5 reps, “across,” same weight for each set) Start with your weaker side. The knee on the ground should be the same side as the strict press.

Metabolic Conditioning Workout: “Candy”- 7 Minute AMRAP

5 Chest to Bar Pull Ups ( N: 5 with Band)

10 Push Ups (N : Ring Push Ups at an angle, No Knee Push Ups)

15 Box Jumps (A: 24in, I*: 20in, N: 12in) Steps up are not Rx.

Scaling Guide:  3.5 – 8 Rounds

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New Workout!

Optional ‘Cash Out’: 2 Minute Row, 1 Minute Wall Balls, 2 Minute Row.

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