A. Strength
Bench Press 4 sets of 8 reps Every 2 minutes
B. Conditioning
“The Chief is Dead”
5 rounds 4 minute AMRAP 3 Power Cleans 135/95 6 Push-Ups 9 Air Squats 12 Deadlifts 135/95 1 minute Rest
Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
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