WARM UP
"3 Rounds"
-3 Rope Pullups or Footlocks
-5 Tempo Pushups
-5 Box Jumps
-45 sec Bike/Row
STRENGTH
"Bench Press"
-8/6/6/5
(*Build in weight)
-SS w/ Band Pull Aparts 4x6
CONDITIONING
"4 Rounds"
-12/10 Cal Row/Bike (Alt. each round)
-8 Burpee Box Jump Overs
-2 Rope Climbs
...rest 2 min...
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...
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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...
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