Warm up
3 rounds of:
200m row
8 alternating single B devil presses
8 box jumps overs
Endurance (32 min)
Fight gone bad style, 4 rounds for max reps, 1 min per station:
DB manmakers 50/35 lbs
Box jumps 24/20 in
Cal ski
Rest
Sandbag to shoulders AHAP
Cal row
Single DB shoulder to overheads 70/50 lbs
Rest
UES strength
Warm Up
2 Rounds
10 Quadruped Thoracic Rotations
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
7 Sets x 3 Bench Press Reps @ 85% of 1RM
*15 Minute Time Cap
Accessory
Part A
3 Sets - Every 3:00 mins
10 Double DB Bench Flys
-:30sec Rest-
AMRAP Double DB Bench Supported Reverse Flys
-Rest until the next 3:00 mark -
Part B
3 Sets - Every 3:00 mins
10 Overhead Tricep Extension French Press
-:30sec Rest-
AMRAP KB Crush Curls
-Rest until the next 3:00 mark -