A. Warm Up

3 sets NFT

Row 150m

20 Pike Shoulder Taps 10/arm

10 V Ups + 20 Second Hollow Hold

B. Strength

3 sets of the following superset

Alternating DB Bench Press (Top Down)

12 reps @ 31X1 Tempo

Seated Filly Press

6/arm @ 31X1 Tempo

C. Conditioning

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

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike