Fitness:

A. Strict Press @ 11X1; 2-3 x 3; rest 90 sec -2 min 
B. Push Press @ 11X1; 3-4 x 3; rest 90 sec - 2 Min
C. Push Jerk @ 11X1 ; 4-5 x 3; rest 90 sec - 2 Min
D. EMOM x 10 Min : 
odd: 5 Kip PullUps
+
For Time:
Run 600 Meters
21 KB Swings
Run 400 Meters
15 Kb Swings
Run 200 meters
9 KB Swings
+
Midline:
EMOM x 5 Min :  30 sec FLR on Rings/ Floor


Performance:

A. Double Overhand No Hook DeadLift - Build to a Max in 10 Min
+
EMOM x 16 Min :
1. Strict Def HSPU cluster 1.1.1 ( Long Levers, Keep midline Tight and HOLLOW )
2. 1-3 Ring MU
3. Strict Def HSPU cluster 1.1.1 
4. 1-3 Bar MU
+
For Time:
Run 600 Meters
21 Power Cleans @ 135/95#
Run 400 meters
15 Power Cleans
Run 200 Meters
9 Power Cleans
+
Midline (Anterior) 
Tabata GHD Sit Up HOLD
20 sec on / 10 sec off x 8




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