Warm-Up
6 min AMRAP
- 3 of 3 push-ups
- 12 reverse lunges (6 each leg) @ 45/35
- 12 band rows (6 each arm)
- 12 bench press @ 45/35
Strength
- 5 x 5 bench press
- 5 x 10 band pull aparts
Conditioning
3 Rounds
- 6 jailhouse burpees (burpee with 3 push-ups...burpee=first push-up)
- *12 barbell reverse lunges (6 each leg) @ 115/75
- 24 SA DB rows (12 each arm) @ 50/35
* these will be from the floor to the back rack position
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 =