Warm Up
6 min AMRAP
- 45 seconds machine
- 3 of 3 position push-ups
- 5 box jumps
- 10 strict sit-ups
Conditioning
15 min AMRAP
- 15/12 cal machine
- 20 KB swings @ 53/35 (RX+ 70/53)
- 15 medball sit-ups @ 20/14 (RX+ GHDSU)
- 30 push-ups
- 15 box jumps @ 24/20
Accessory/Core
12 min AMRAP
- 10 body saws
- 10 strict sit-ups
- 15 hip extensions
- 20 Russian twist (select weight)
- 30 sec side plank (each side)
- 1 min suitcase farmers carry (each side)
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 =