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
"Partner Workout"
2 ROUNDS (20 Min Cap)
- 120 Double Unders
- 80 Wall Balls @20/14 to 10'/9'
- 40 Bench Press @135/95
(*Split Reps As Needed, only 1 person working at a time.)
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...
Warm Up 6 min AMRAP - 1 min machine - 6 tempo goblet squats - 8 kip swings Strength - 6 x 3 tempo front squats (31X1 tempo, light and...
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