Warm Up: EMOM x 6
1) 10/8 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