A. Conditioning
Teams of 2
15 min AMRAP
Max Wall Balls 20/14
* Only one person working at a time *
**coaches challenge 30/20**
B. Strength
Shoulder Press and/or Deadlift
Build up to a heavy set of 12 reps
C. Accessory
5 rounds
45 seconds hang (arm extended)
– Rest 1 minute-
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