09/22/2018

Warm Up

6 min AMRAP

- 10 box step-ups (5 each leg)

- 10 SA DB press (5 each arm)

- 1 min bike

- 5 tempo air squat (3201)

Strength

- 4 x 8 russian box step-ups (8 each leg)

- 4 x 8 half-kneeling SA DB press (8 each arm)

Conditioning

*buy-in 30 cal assault bike*

3 Rounds

- 20 medball cleans

- 5 bar muscle-ups

- 10 STO @ 135/95

Recent Posts

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...