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Supplements…..by far the most cloudy topic in fitness. Really, I have to give it up to the marketers. They make compelling videos and sales pages all meant to make you say YES to what they are selling.
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Introduction
I have had the pleasure of being Coached by some awesome people over the past several years.
React
3 Sets
Jumping Lunges x 6 Reps
Resistance
A: 1 1/4 Back Squat (6-4-2 reps)
Working up each set
Rest 90-seconds
Resistance
A: Rev Grip Pull-ups or Rev Grip Lat Pull Downs (7-10 reps)
EMOM x 4 Sets
B: Partner Wallball Sit ups (Tabata :20 work/:10 rest)
Ladies: 14lbs
Guys: 20lbs
React
2 -3 Set
100' Side Shuffle
Plate Walks 25lbs x 10 total
Resistance
Every 3 Minutes x 4 Sets
A1: DB Floor Press (8-12 Reps)
React
2-3 Sets
PVC Wide Grip Behind the Head Press
x 12 Slow and controlled
Box Step Ups x 6 Reps 20"
Resistance
4 Sets
React
2-3 Sets
Jump Squats x 6 Reps
Resistance
Back Squat (7-5-3-1 Reps)
Working up to a heavy single for the day
Rest 90 seconds -2 minutes between sets
Resistance
EMOM X 4 Sets
Banded Lat Pull Downs x 10 Reps
Or
Strict Pull Ups x 6-8 Reps
NO BANDS!!
Slow and Controlled
Metcon (AMRAP - Reps)