a) warm up 10min
2 sets
30""on/10""off
instep stretch + rotation
down dog & seal
into
2 rounds
15/10cal row
10 ring rows
5 hang power snatches (unloaded bar)
10 v-ups
5 overhead squats (unloaded bar)
b) conditioning 35min
for time
100/75cal row
into
3 rounds
30 pull ups
30 power snatches 40/30
into
3 rounds
30 toes to bar
30 overhead squats 40/30
into
100/75cal row
scale jumping pull ups, ring rows, knee raises, frontsquats
a) warm up 5min
3 sets
40""on/10""off
bike
handwalk + push up
b) primer 7min
3 sets
teams of two
as a relay
30""on/15""off
tempo benchpress (5sec down)
side plank raises/side
c) bench press 14min
5 sets
5 bench press >70%
d) conditioning 15min
4 rounds
for max reps
1min bike
1min push ups
1min sit ups
1min rest
a) warm up 6min
3 sets
45""on/15""off
rope jumps
down ups
down dog & seal
b) primer 8min
3 sets
8 scapula pull ups
8 half kneeling single arm db shoulder press/side
8 single arm db bent over row/side
c) gymnastic skill 10min
bar muscle up
d) conditioning 18min
100,80,60,40,20 reps
double unders
10,8,6,4,2 reps
devils press 20/15
5,4,3,2,1 reps
bar muscle ups
