WARM UP
"AMRAP 6"
-50m KB/DB Farmers Carry
-20 sec Goblet Squat Hold
-5 DBall Deadlift
-20 sec DBall Bear Hug Hold
STRENGTH/SKILL
"EMOM 12"
-30 sec Row/Bike
-15 Hollow Rocks
-30 sec MAX Distance DBall Carry
CONDITIONING
"Partner Workout" (You Go, I Go Style)
8 Rounds: (4 Each)
-5 DBall GTS @100/80 (RX+ 150/100)
-30ft DBall Carry
-12/10 Cal Bike (Row if Necessary)
-30ft DBall Carry
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =