PUSH-UP Set 1 – 4 Push-ups Set 2 – 6 Push-ups Set 3 – 8 Push-ups Set 4 – 6 Push-ups
SCAP WORK (4x) 25 Band Pull-a-parts 20 Scap Push-up 15 Supine Pull-up Max time hang at the top of the pull-up
CONDITIONING 12x 45 sec work, 15 sec rest 5 Deadlift (select weight appropriate for your ability) AMRAP Box Jump (24/30)
A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C
A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split
A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row