04282020

Furor-19 Cycle 1, Week 2, Day 2

Warm-up
16-12-8
Goblet Hold Reverse Lunges
S-Arm DB Push Presses (split reps evenly ea. side)
Hand Release Push Ups
then, 400m Run

Mobility
60 sec Twisted Cross Stretch (ea. side)
2′ Shoulder Mobility Work

Strength
Minimal Equipment
5 sets (ea arm)
10 sec S-arm Strict Press Hold overhead followed by 10 Presses
*Alternate starting arms

With Equipment
Strict Press
2 x 3 @ 85% of 2 RM
3 x 3 @ 85 – 95% of 2RM
3 x 5 Deficit Negative HSPU’s (4”/2”)

Met-Con
Minimal Equipment
For Time
50-40-30-20-10
Dumbbell Snatch (50/35#)
Sit Ups
*Can you go unbroken?

With Equipment
For Time
15-12-9
Bodyweight Bench Press (.75x BW for Women)
AAB Calories (12-9-6 for Women)

Extra Work
4 Rounds
30 Russian Twists w/ DB/KB/Plate/Medball (25/15#) or less
– 2′ Rest –