Warm Up
3 Rounds
- 30 sec bike (easy, moderate, fast)
- 10 goblet squats
- 5 PVC front rack stretches on bench with 5 sec hold
Strength
- 1 Rep Max Front Squat
Conditioning
*cash-in...25/18 cal bike
3 Rounds
- 4 complex (power clean + front squat + STO) @ 155/105
- 6 box step overs @ 50/35 @ 20"
- 8 strict pull-ups
*cash-out 30 HSPU (every time you break complete 5 burpees, max of 15 burpees)
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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