Sport or Performance- Max strength upper body + Aerobic interval metcon

720 Athletics – Sport or Performance

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Primer

2 sets:

MVC Floor press ISO hold *6sec max effort

6/6 Split position front shot put *Max speed 4-8# Jam ball

Bench Press

WU x 8 55%

WU x 6 70%

3×4 85%

**Superset (on working sets) 3 x 10/10 Landmine Row @10×2 tempo

Metcon (AMRAP – Reps)

4min AMRAP x 3 sets:

400m Run

5 Bar Muscle Ups

-remaining time SB roll outs (elbows)

**rest 1min b/t sets

Performance

A. DB Bench Press

1 x 10 40%

3 x 10 65%

**Superset (on working sets) 3 x 10/10 Landmine Row @10×2 tempo

B. 4min AMRAP x 3 sets:

400m Run

15 Pull-Ups

-remaining time SB roll outs (elbows)

**Rest 1min b/t sets

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