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. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8