WARM UP
"AMRAP 6"
-8 Tempo Bench Press @45/35
-30 sec DBall Bear Hug Hold
-8 Band Pull Aparts
-30 sec Bike/Row
STRENGTH
"Bench Press"
-Find 1RM
(*20 Min Block)
CONDITIONING
"Partner Workout"
You Go, I Go Style....
6 Rounds (3 Rounds Each):
-21 Wall Balls @20/14 to 10'/9'
-15/12 Cal Row/Bike (Alt. Each Round)
-9 DBall GTOS @100/80 (RX+ 150/100)
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 =