A. Conditioning
For time
3 rounds
500m Row 30 KB Sumo Deadlift High Pull 70/53
B. Strength
Bench Press
15 minutes to build up to a heavy set of 12 reps
C. Accessory
3 rounds
1 minute handstand hold
1 minute plank
A. Conditioning
For time
3 rounds
500m Row 30 KB Sumo Deadlift High Pull 70/53
B. Strength
Bench Press
15 minutes to build up to a heavy set of 12 reps
C. Accessory
3 rounds
1 minute handstand hold
1 minute plank
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