Warm-up & Gymnastics skills
2 min cardio of choice then 3 rounds of:
5 inch worms
5 per side half kneeling KB bottom up presses
5 PVC Cuban presses
-- then, 10 min to perform ~3 sets of:
8-10 hollow position pull down with feet on foam roller
20 sec per side Copenhagen plank hold
Endurance
3 rounds for time:
500m/400m row
400m run
30 single DB box steps over 50/35 lbs 24/20 in
20m sandbag carries AHAP (65 ft., or one time over and back from the back wall to the first pillar where the stairs begin)
-- Rest 2 min between rounds
Time cap: 30 min
UES strength
Warm Up
2 Rounds
5/letter of I,Y,T
10 Banded Pass Throughs
15 Banded Pull-Aprts
10 Push-ups
Bench Press:
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
Every 1:30mins for 9 Sets:
Work up to 1 Rep Max
Pause for 3 seconds at the bottom (chest)
*Start around 70% of 1 Rep Max