Warm up: 2 Rds
25 Single jump ropes
Arm circles x 10
Single Arm Circle x 10 per arm
Seal Claps x 10
Seal Claps palms down x 10
Push ups x 10
Hanging Scap Retracions x 10
Strength:
Bench Press 3x10 @ 70%
DB Alt Bicep Hammer Curls 3x12
Tricep Ext 3x12
Conditioning:
4 rounds (12min Cap)
20 single arm DB Snatches (50/35) (40/25)
(10 per arm. Do not alternate)
30 KBS (70/55)(55/35)
40 Double unders
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...
Comments