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08/24/2019

Warmup:

3 rounds:

10 Bench Dips

3 of 3 pos. Pushups

5 Kips Swings + 3 Strict Pull-ups

20 sec HS Hold


Strength:

4x “Trooper” Set:

16 Pushups

*8 normal, 8 HR

8 Pull-ups

*5 second hold at top between #3 & #4

8 Dips

*5 second hold at bottom between #3 & #4

****1 min rest after each set


Conditioning:

“Arms Race”

For Time:

50 ft HS Walk

40 Pushups

30 Ring Dips

20 Pull-ups

30 Seated Strict Press (35/20)

40 Floor Press (75/55)

50 ft HS Walk

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