Warm Up
6 min AMRAP
- 45 sec machine
- 5 tempo air squats
- 10 Russian KB swings
- 5 tempo push-ups
Conditioning
AMRAP 15
- 12/10 cal machine
- 20 Air squats
- 20 Russian KB swing @ 70/53
- 5 Burpee box jump overs @ 24/20
Core (10 min AMRAP)
- 15 GHDSU or ab mat sit ups
- 30 sec superman hold
- 20 Russian twist (select weight)
- 30 sec hollow hold
- 45 sec SA suitcase farmers carry (each arm)
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 =