Warm Up
6 min AMRAP
- 3 of 3 position push-ups
- 4 strict pull-ups
- 10 suitcase box step-overs (5 p/arm)
- 6 tempo front squats @ 45/35
Strength - 25 min
- 1RM Front Squat
Conditioning
12 min AMRAP
2-4-6-8-10-12-etc...
- Alt. Suitcase DB box step-overs @ 24/20 (1DB @ 50/35) (RX+ 60/40)
- Burpee pull-ups
*400m run at 0:00 & 200m run at 8:00
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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