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
Endurance
4 rounds for time:
20/16 cal row
10 power cleans
20 American KBS 24/16 kg
10 front squats
20 box jumps 24/20 in
10 shoulder to overheads
Time cap: 34 min
Load: Barbell 115/80 lbs, Dumbbells 2x50/35 lbs
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 10 Minutes with as many sets needed work up to a
6 Rep Max
Bench Accessory
Accessory
EMOM Alternating for 6 Mins
10 Double DB Incline Bench Press
:45sec of MAX banded Strict Pull-Ups
-2 Min Rest-
EMOM Alternating for 6 Mins
10 Double DB Bent Over Row
10 Double DB Skull Crushers
Conditioning
3 Sets:
AMRAP 3
12/9 Calorie Row
5 Burpees Over Rower
30 Double Under Jump Ropes
- 1 Min Rest Between AMRAPs-
Pick up where you left off each round.