8 minutes of continuous rowing or airdyne
*Every 60 seconds sprint for 10 seconds (8 total)
4 sets of 2 reps @ 3131 Tempo
*make these heavy
3 sets of 3 reps
*build from last time
D. Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Double Overhead Grip Deadlift 225/155
Toes to Rings or Toes to Bar
*coaches challenge 245/175
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl
A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo
A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C