Tall Plank Theraband Lateral Walk 20’/side

Single Arm Trap 3 Raise w/ DB Isometric x 10/arm (slow and light)

Scapular Ring Rows x 10 (pause 1sec at top)

2-3 Sets

A. Warm Up

3-5 sets

100m row

25 Double Unders

100m row

6 Burpees

-rest up to 75 seconds between rounds-

*Build pace each round

B. Strength

3-4 sets of the following superset

Elevator Dips (Ring or Bar)

2 second pause at each position

Strict Ring Pull ups

6-10 reps @ 31X1 Tempo

C. Conditioning

3 rounds for time of:

14 Push Ups

12/10 calorie bike

10 Alternating Step Ups 24/20″

-1 minute rest-

Coaches challenge

3 rounds for time of:

14 Hand Release Push Ups

12/10 calorie bike

10 Box Jump Overs 24/20″

2 Rope Climbs

-1 minute rest-

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