Warm up
3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings
Endurance
6 rounds of 5 min AMRAP with buy-in:
Buy-in: 30/24 cal row
20 KB snatches 24/16 kg
-- then in the remaining time, AMRAP:
Rounds 1, 3 and 5:
10 toes to bars + 20 single KB suitcase deadlifts 24/16 kg
Rounds 2, 4 and 6:
2 sandbag to shoulders + 10 burpees
-- rest 1 min between each AMRAP
UES strength
Warm Up
2 Rounds (10min Cap)
5 Pushup to Down Dog
10 Banded Pass Throughs
20 Banded Pull-aparts
10 Empty Bar Bench
(2nd Round) 10 Barbell Bench with light weight
Bench Press
In 12 Minutes with as many sets needed work up to a
5 Rep Max
Bench Accessory
3 Rounds of: :40sec for AMRAP + :20sec Rest
Alt. Incline Double DB Bench (50/35)
Banded PVC Lat Pulldowns
Empty Barbell Bicep Curls
Conditioning
4 Sets(1 Every 4 Minutes)
500m/400m Row
5 Burpee-Pull-Ups
15 Toes-to-Bar