ACCESSORY WORK (2x) 1 min Hollow Rock 30 sec rest 90 sec Plank 3 min to complete 30 flutter kick 30 pull-a-parts 30 scap push-up 30 bent over row (45/35)
CONDITIONING 500 m Row 40 Sit-up 30 Pull-up 20 KB Swing 10 Clean and Jerk 155#/115# 20 KB Swing 30 Pull-up 40 Sit-up 500 m ROW
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