Warm Up
6 min AMRAP
- 8 ring rows
- 8 strict ab mat sit ups (hands on back of head)
- 5 eccentric tempo ring dips
- 8 SDLHP @ 45/35
Strength
- *4 x 8 strict chin-ups
- *4 x 10 strict ring dips or bar dips
*add weight or reduce resistance bands as necessary
Conditioning
"Fight Gone Bad"
3 Rounds (1 min each station)
- row (cals)
- pull-ups (reps)
- GHDSU (reps)
- SDLHP @ 75/55 (reps)
- rest 1 min
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 =