SCAP WORK (2x) 1 min Arms Only Row 15 sec rest 1 min Right Arm Waiter Walk 15 sec rest 1 min Left Arm Waiter Walk 15 sec rest
PULL-UP Death by strict pull-up – 10 min MAX 1st Min – 1 rep, 2nd min – 2 reps etc. if you hit 9 in the 9th min, then last set is a max effort set
CONDITIONING (5x) 20 Sit-up 15 Wall Ball (20#-10′ / 14#-9′) 10 Box Jump (24″/20″)
A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni
A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B
A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou