Warm Up
6 min AMRAP
- 1 min row/bike
- 8 air squats
-2 turkish get-ups
- 8 KB swings
Conditioning
2 rounds (3 min at each station)
- 75ft bear crawl + 4 turkish get-ups @ 53/35
- bike (cal)
- 20 KB swing @ 53/35 + 20 air squats
- row (cal)
- 14 suitcase box step-ups (alternate arms every 7 reps) @ 50/35 @ 24/20 + 75ft dball front rack carry @ 100/80
*each station is to be treated as an AMRAP. This workout will not be scored.
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 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
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% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
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 round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =