Updated: May 17, 2019
WARM UP
"AMRAP 6"
*400m Jog Buy-In
...then...
- 10 DB Lawnmower Row (Each)
- 30 sec DBall Bear Hug Hold
- 10 Bent Over Fly's
STRENGTH
"ISO Alt. DB Bench Press"
-5×10 (5 each)
SS w/ Band Pull-Aparts
-5×10
CONDITIONING
Partner Workout (You Go, I Go Style)
"AMRAP 16"
- 12 DB Floor Press @50/35
- 6 DBall GTOS @100/80 (RX+ 150/100)
- 2 DBall Bear Hug Shuttle
(*Scaled option use DB & do Farmers Carry)
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 =