WARM UP
3 Rounds:
-7 MB Slams
-7 MB Explosive Chest Pass
-7 MB Cleans
-7 DB SA Strict Press (Each Arm)
STRENGTH
"Superset"
*4x10 of:
-DB Bench Press
-Band Pull Aparts
CONDITIONING
For TIme
BUY IN - 200m Run w/MB @20/14
...then...
21-15-9
-KB Swing @50/35
-MB Ab Mat Sit Up @20/14
-SA Alt. DB Hang C&J @50/35
-Wall Balls @20/14
...then...
CASH OUT - 200m Run w/MB @20/14
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 =