WARM UP "AMRAP 6" - 10 Alt. Box Step Up (5 each) - 30 sec Machine - 10 Strict Ab Mat Sit-Ups - 30 sec HS Hold - 10 Squat Jumps CONDITIONING Not For A Score "2 Rounds" (40 Min Clock) A: AMRAP 5 - 12/10 Cal Row - 12 Ab Mat Sit-Ups (RX+ GHD Sit-Ups) B: AMRAP 5 - 12/10 Cal Ski - 12 Box Jumps @24"/20" (RX+ 30"/24") C: AMRAP 5 - 12/10 Cal Bike - 12 HSPU (RX+ Deficit add 45lb Plates) D: AMRAP 5 - REST (*Work Pacing)
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 =