A. Warm Up
12 minutes EMOM alternating movements 1. 15/12 cal row 2. 10 Burpees 3. 10 Lunges 4. 1-3 Wall Walks
B. Conditioning
2 rounds 60 Air Squats 40 Medball Sit Ups 20/14 20 Handstand Push Ups *coaches challenge Back Squats 45/35 & GHD sit ups
C. Accessory
5 rounds 30 sec. Hang from pull up bar (arms extended) 1 minute Rest
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