Warm Up
7 min AMRAP
- 10 calf raises on 45lb plate
- 6 box jumps
- 10 SA strict press (5 p/arm)
- 8 strict sit-ups
- half turf length high knee
- half turf length butt kick
Strength/Conditioning
EMOM 12
- 45 sec bike or row (80-90% effort)
- 15 GHDSU or medball sit-ups
- 10 alternating SA KB push press (two front racked, 5 p/arm)
Conditioning - cap 20 min
*Buy-in 800m run*
20-15-10-5
- box jumps overs @ 24/20
- weighted plate sit-ups @ 35/25
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 =