WARM UP
"3 Rounds"
- 10 Strict Ab Mat Sit Ups
- 10 Singles + 10 Dubs
- 1 Min Machine
SKILL
"EMOM 12"
- 30 Dubs (45 Singles)
- 12/10 Cal Machine
- 10 Hollow Rocks
CONDITIONING
"Annie"
50-40-30-20-10
- Dubs
- Ab Mat Situps
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...
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%...
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...
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