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09/04/2018

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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