1 Mile Run for Time — Then, 50-40-30-20-10 BW Squats Pushups Sit-Ups Ring Rows
Specialty
Barbell 8a (MB)
First, Clean & Jerks 10 minutes of technique work at 50% via 2 rep sets 15 minutes of strength work at 80 – 90% via 1 rep sets — Then, 5×1 Split Jerks @ 90%
P360 Shred 6a (CP)
Chip away at these reps in order however, every minute on the minute must complete 3 burpees. 40 min cap. 70 db snatch 70 situps 70 curtsy lunges 70 plate floor wipers 70 1 leg db rdl 70 split leg crunch 70 squat tuck jumps 70 side plank with db rotations
*halve reps as needed for 2 sided movements
Skills
[Pull-Ups] 5:30 (MB)
Beginner: (0 Pull-Ups) 10 x 10 Band Pull-Ups 10 x 5′ Pull-Up Holds
Intermediate: (1 – 5 Pull-Ups) 10 x 5 Negative Pull-Ups 10 x 7′ Pull-Up Holds
Advanced: (5+ Pull-Ups) 10 x 1 or 5 Weighted Pull-Ups (M/W) 10 x 5′ Weighted Pull-Holds
Leave A Comment
You must be logged in to post a comment.