Warm-up
• 10 cal Air Bike
• 10 cal Ski Erg
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 5 Push-ups
• 5 Bar Dips
• 5 Handstand Push-ups
Strength
Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.
Conditioning
“Dumbbell DT”
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#