Warm Up: Down and Backs or 400m
100 Jump Rope
50 Plank Shoulder taps
25 Hollow Rocks or Hold
12 Push Ups
1 Prowler Push Or Sled Pull Down and Back
Performance:
Bench Press: 10,000lb
= 135lb x 75 reps (break up however)
= 95 x 106 reps
Power Clean 3,3,3,3,3
*Building to a heavy 3
AMRAP x 10 Minutes
2-4-6-8-10
Power Clean (135/85)
Cal Bike
Fitness: 4 sets
- 5 Sumo Deadlift High Pull
- 7 DB Push Press
- 10 Hanging Knee raise or tuck ups
EMOM x 8 Minutes:
10/8 Cal Bike
40 Mountain Climbers
rest 1:00 Minute
EMOM x 8 Minutes:
1) 12/8 Cal Row
2) 16 Alt DB Suitcase or body weight Lunge
Cashout: 3 x 15
Tricep Pull Down
Ab Mat sit ups