Warm up
3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees
Skills & Pulling Strength
3 sets of:
10 (weighted) ring rows
20 hollow rocks
30 sec of active hang with hollow body
Endurance - Cycle 4 Benchmark 1
For time:
3 rounds of:
12 alternating DB snatches 50/35 lbs
12 pullups
24 double unders
-- 30 sec rest after each round
Then:
3 rounds of:
9 double DB snatches 50/35 lbs
9 chest to bar pullups
24 double unders
-- 30 sec rest after each round
Then:
3 rounds of:
6 double DB devil presses 50/35 lbs
6 bar muscle ups
24 double unders
-- 30 sec rest after each round
Time cap: 24 min
UES strength
Warm Up
2 Rounds
1mins Row/Ski/Bike
5/side World's Greatest Stretch
5/side Cossack Squats
5 Bootstrappers
5/leg Goblet Box Step Ups
10 Heel Elevated on Box Glute Bridge
Back Squat
In 20 mins with as many sets needed to find a
1 Rep Max
Suggested Sets:
5 Reps @ 60%
5 Reps @ 70%
3 Reps @ 80%
3 Reps @ 85%
1 Rep @ 90%
1 Rep @ 95%
1 Rep @ 101%
1 Rep @ 101+%
Partner Workout
You go I go style:
5 Rounds Each
20 Toes-to-Bar
100 foot double KB farmer Carry (70/53)
100 foot Sandbag bear hug carry (120/75)
Time cap: 20 min
Cool Down/Stretch
1 min/side Banded Hip Flexor Stretch
1 min/side Pigeon Stretch with Band Reach and Pull (On Bench If Possible)
1 min/side Couch Stretch
1 min Frog Stretch