I’m back!
Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg
2 rounds:
• 10 Wall Balls 20/14#
• 10 Push-ups
Strength
10-8-6-4-2 reps:
• Bench Press
• Ring Rows w/ Feet Elevated
Start at 50% of 1RM Bench Press and then try to increase weight each set to finish as heavy as possible.
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
For time:
• 21 Thrusters 95/65#
• 21 Pull-ups
• 15 Thrusters 115/75#
• 15 Chest-to-bar Pull-ups
• 9 Thrusters 135/85#
• 9 Bar Muscle Ups