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 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 =