Warm Up
6 min AMRAP
- 12 KB swings
- 12 SA DB strict press (6 each arm)
- 6 bird dogs
- 6 tempo push-ups
- 2 x 15 second glute bridge
Strength
- 4 x 8 push press - 4 x 12 bent over supinated flys
Conditioning
13 min AMRAP
- 10 STO @ 135/95
- 15 push-ups - 20 KB swings @ 53/35 - 25 Russian twists @ 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...
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...
Comentarios