3 sets NFT
Row 150m
20 Pike Shoulder Taps 10/arm
10 V Ups + 20 Second Hollow Hold
3 sets of the following superset
Alternating DB Bench Press (Top Down)
12 reps @ 31X1 Tempo
Seated Filly Press
6/arm @ 31X1 Tempo
3 rounds for time of:
Airdyne 9/7 Cals
10-18 Kipping Pull Ups Unbroken
Airdyne 9/7 Cals
-rest 1 minute-
Row 9/7 Cals
6-15 Kipping Dips Unbroken
Row 9/7 Cals
-rest 2 minutes before beginning next round
*pick reps that will be 1-2 reps before failure
A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric
A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever