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

5/5 Split position front shot put *Max speed 4-8# Jam ball

Bench Press

WU x 8 50%

WU x 6 65%

3×5 80%

**Superset (on working sets) 3 x 12/12 Landmine Row @10×2 tempo

Metcon (AMRAP – Reps)

4min AMRAP x 3 sets:

500m Row

30/20 Pushups

*Remaining time- Half moon landmine 15-45#

**Rest 1min b/t sets

Performance

A. DB Bench Press

1 x 10 40%

3 x 12 60%

**Superset (on working sets) 3 x 12/12 Landmine Row @10×2 tempo

B. 4min AMRAP x 3 sets:

500m Row

30/20 Knee Pushups

*Remaining time- Half moon landmine 5-25#

**Rest 1min b/t sets

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