Sport or Performance- **DELOAD**Max strength upper body + Aerobic interval metcon
720 Athletics – Sport or Performance
Primer
2 sets:
MVC Floor press ISO hold *6sec max effort
5/5 Split position front shot put *Max speed 4-8# Jam ball
Bench Press
WU x 8 45%
WU x 6 55%
3×6 60%
**Superset (on working sets) 2 x 10/10 Landmine Row @10×2 tempo
Metcon (AMRAP – Reps)
6min AMRAP x 2 sets:
10 Renegade Rows + Push-Up 50/35#
3 Rope Climbs
300m Run
*rest 2min b/t sets
Performance
A. DB Bench Press
1 x 10 30%
3 x 10 50%
**Superset (on working sets) 2 x 10/10 Landmine Row @10×2 tempo
B. 6min AMRAP x 2 sets:
10 Renegade Rows + Knee Push-Up 45/25#
15 Ring Rows
300m Run
*rest 2min b/t sets