WARM UP "AMRAP 6" *200m Jog Buy-In ...then... - 8 Alt. DB Bench Press (4 Each) - 6 Russian KB Swings - 6 DBall Deadlifts - 4 Rope Pullups STRENGTH "Dual DB Bench Press" - 5x8 SS w/ 5×10 Band Pull Aparts CONDITIONING "Partner Workout" 4 Rounds - 400m Relay Run (200m each) - 40 KB Swings @53/35 - 10 DBall GTOS @100/80 (RX+ 150/100) - 4 Rope Climbs (*Split Reps Evenly)
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 =