Warm Up:
EMOM x 6
1) 10/7 Cal Bike
2) Jump Rope
3) PVC Pass Thru/ Band Pull Aparts
Performance:
Bench Press 5-3-1-1-1
*add weight each set;
**Continue working up till you find a heavy 1 rep
4 Rounds for time:
- 10 Chest to Bar Pull ups
- 15 Hand Release Push ups
- 20 Duel Kb Front Rack Lunges (53/35)
*lunges done in place, 20 reps total (10/10)
Fitness:
3 sets for Quality:
- 15 Push Ups
- 12 DB Bent Rows
- 9 Db Arnold Presses
Every 3 Minutes x 6 Rounds:
- 200m Run/Row
- 10 Kb Swing
- 20 Lunges
Cashout: 3 x 10
- 10/10 Side Oblique bends
- 10 GHD/ Elevated Sit up
- 10 weighted Russian Twist