Thursday 12/29/2022

Capacity Builders

*Rest & Set up as needed between parts.

Part 1)

EMOM 5

Box Jump Over 24/20”

*You choose the reps, to build proficiency and capacity

*ensure you have some “rest” each interval

Part 2)

Every 90sec for 7:30 (5 rounds)

Strict HSPU / / Hs Hold / / Hs Walk

*You choose the reps, to build proficiency and capacity

*ensure you have some “rest” each interval

WORKOUT

Every 2:30 Min Begin a new interval until ALL Devils Press Have been completed :)

50ft Single Arm Overhead DB Walking 50/35 (scale to front rack IF needed)

30 Double Unders / / 60 Singles

40 Single Arm DB Devils Press 50/35

*aim to finish lunge and jump rope in less than 90 sec

*time cap is 15 min (6 intervals)

*experienced athletes should scale up the Devils press reps towards 50+ reps :)

*score today is total time