ACCESSORY WORK (2x) 1 min Hollow Hold 1 min Plank 50 Pull-aparts 20 Scarecrow 20 Scap Pushup
PUSH-UP 10-20-10-10
CONDITIONING 15-12-9 Thruster (95#/65#) and Pull-up 5 min rest 12-9-6 Thruster (95#/65#) and Pull-up 5 min rest 9-6-3 Thruster (95#/65#) and Pull-up
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