Warm Up
3 rounds
- 5 kang squats @ 45/35
- 10 strict ab mat sit-ups
- 5 tempo back squats @ 45/35
- 3 of 3 position push-ups
Strength
- 5 x 2 back squat
*build to a heavy double
Conditioning
6 rounds - 22 min cap
- 30 air squats
- 20 ab mat sit-ups (RX+ medball sit-ups @ 20/14)
*starting at 0:00...complete 3 devils press every 3 min @ 50s/35s
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...
Comments