Warm up
2 min cardio of choice then 2 rounds of:
10 alternating single DB clean & jerks
20 jumping jacks
10 ring rows / pullups
5 kipping hanging knee raises
Endurance
For time:
3 rounds of:
15 chest to bar pullups
15 push presses [BB: 75/55 lbs, Kettlebells: 2x16/12 kg]
15/12 cal row
-- rest 1 min, then:
21-15-9 reps of:
Burpee pullups
Deadlifts [BB: 75/55 lbs, Kettlebells: 2x16/12 kg]
Cal row
-- rest 1 min, then:
3 rounds of:
45 double unders
15 toes to bars
15 double KBS 20/12 kg
Time cap: 32 min
UES strength
Warm Up
2 Rounds
5/letter of I,Y,T
10 Push-ups
10 Banded Pass Throughs
15 Banded Pull Aparts
Bench Press:
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
In 15 min take as many sets needed to work up to a 5 reps max
Bench Press EMOM
EMOM for 8 minutes
1 Rep @ 90% of today's heaviest weight
Accessory
Part A
3 Sets - Every 3:00 mins
8/arm Alt. Double DB Bench Press
-:30sec Rest-
1 Set of Max Unbroken reps of
Single Arm DB Row (Start with weaker arm)
-Rest until the next 3:00 mark -
Part B
3 Sets - Every 3:00 mins
1 Set of Max Unbroken reps of
Dips (8-12 reps)
-:30sec Rest-
1 Set of Max Unbroken reps of
Banded Pull-ups (8-12 reps)
-Rest until the next 3:00 mark -