Movement Prep.
Core
4 Sets of:
10 Straddle Pops
10 L-Sit Pops
30 sec Plank
30 sec Side Plank each Side
60 sec rest
Pistols
Box Pistols
Banded Pistols
Cockie Pistols
Weighted Pistols
Rope Climb (Legless)
legless from floor
legless from box
legless RC
2 up 1 down
weighted
In 5-7 sets work up to a max weight for:
2 (dead stop) strict press
4 sets of:
5 strict (wtd.) Chin ups with 1sec hold at bottom for each rep (dead start)
rest 30-60sec.
8-12 single arm DB-Floor press (each arm - 1 sec. hold at bottom pos.)
rest 30-60sec.
3 sets of:
15-25 band pull apart var.
40-60sec. gymn. swim var.
rest 30sec.
Find heavy triple Push Press from floor
Then heavy triple Push Jerk
Then heavy triple Split Jerk
8min EMOM:
1) 6-8 DB Hang Cluster
2) 40sec of renegade Rows
In Teams of 2:
For Time:
8 rounds (4 rounds each) of:
250/200m row
10 DB Box Step Overs (24/20")
6 rounds (3 rounds each) of:
20/15cal bike
10 russ. KB Swing
4 rounds (2 rounds each) of:
200m run
10 Devils Press
(35min cap)
Every 6min for 48min (8 sets):
200m run
10 Down ups
200m run
10 KBS (24/16kg)
20/15cal row/Bike (alternate between row and bike - 4 sets each)
- increasing pace over all 8 sets -