A. Warm Up
3 rounds NFT
Bike 15/12 calories
10m Single Arm Bottoms Up KB OH Carry/arm
15 Band Pull Aparts (keep palms facing up)
30 second passive hang
B. Strength
3 sets of the following superset
Strict Bar Dips
5 reps @ 31X1 Tempo
Wide Grip Strict Pull Up
5 reps @ 21X2 Tempo
*you can make the pull ups and dips weighted as long as form and range of motion is maintained
C. Conditioning
For time:
20 Push Press 75/55#
5 Rope Climbs 15′
35 Calorie Row
25 Sit Ups
20 Push press 75/55#
25 Sit Ups
35 Calorie Row
5 Rope Climbs 15′
20 Push press 75/55#
*coaches challenge GHD Sit Ups & 95/65# Push Press
*scale back rope climbs to 15 Strict Pull Ups