Warmup
6 min AMRAP
- 45 sec bike (arms only)
- 8 kip swings
- 10 KB swings
- 5 tempo push-ups (3 sec down)
Strength
4 x 8 bench press
*close to failure each set. push the limit on these.
Conditioning
*Buy in 20/16 cal bike
3 Rounds
- 15 pull-ups
- 15 KB swings @ 53/35
- 10 box jumps @ 24"/20"
Accessory (time permitting)
8 min AMRAP
- 10 SA DB row (each)
- 10 strict ring dips
- 10 lateral raises (flys)
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