Performance/Burn

14
Aug

Performance/Burn

CrossFit Tactical Strength – Unlimited Trainer

Mixed Press (4 x 6-8 reps (Each Arm))

One arm KB the other arm hold a DB. Press and alternate arms as directed
1 KB/1 DB. Press all reps with one arm then the other. Alternate arms so you should get 2 sets on each side.

DB JM Press (4 sets 8-12 Reps)

straight weight

GHD Plank + Rear Delt Flys (3 sets of 35-50 reps )

plank out face down on GHD. With light plates complete 35-50 rear delt flys

Banded Tricep Ext (150-200 reps)

Metcon (Distance)

2 Rounds:

1:00 max cals

recover to 180-age HR

1:00 max cals

Recover to 99 HR
If you don’t have HR monitor measure with breath retention. 3 consecutive 7 second exhales.

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