Lower Push-Upper Push
WARM UP
5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)
Add in 2-3 sets of any specific movements to warm yourself up for lower body and upper body pushing (goblet squats, band overhead press, lunges, etc.)
CIRCUIT 1
Notes
Make sure you adequately warm up to front squat. Start with a set of 10 with the bare bar, then add weight and decrease reps to 8, then begin your working sets of 4x5.
4x5 Front Squats
4x00:45 Superhero Swimmers
CIRCUIT 2
Notes
Make sure you adequately warm up to bench press. Start with a set of 10 with the bare bar, then add weight and decrease reps to 8, then begin your working sets of 4x5.
4x5 Bench Press
4x10/Leg Bulgarian Split Jumps
CIRCUIT 3
Ascending AMRAP: 12 Minutes
2-4-6-… (Total) Front Rack Forward Lunges (#75/55)
2-4-6-… Get Ups
Notes:
AMRAP: As many reps as possible
Complete 2 (Total) reps of Front Rack Forward Lunges, then 2 reps of Get Ups. The complete 4 reps of each movement. Continue to add 2 reps to each movement until 12 minutes are complete
Suggested weight written as (Male/Female) - Adjust load as needed