WARM UP
"3 Rounds"
- 10 Alt. Box Step Ups (5 Each)
- 10 Alt. DB Strict Press (5 Each)
- 30 sec HS Hold
- 30 sec Machine (Row, Bike, or Ski)
SKILL
"15 Min Block"
- Gymnastics Practice
(*Work weaknesses)
CONDITIONING
20 Min Block
"AMRAP 5"
- 6 SA DB Alt. G2OH @50/35 (RX+ 70/50)
- 12 GHD or Ab Mat Sit-ups
...rest 2:30...
"AMRAP 5"
- 6 HSPU (RX+ Strict)
- 12/10 Cal Machine
...rest 2:30...
"AMRAP 5"
- 6 Box Jumps @24"/20" (RX+ 30"/24")
- 12 KB Swings @53/35
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 =