10 Min to Complete:
3 Rounds Not For Time but for Practice:
3 Wall Walks – 5-8 HSPU or Strict HSPU
8-10 Alt Pistols or Pistol Practice (sit to bench or box, or box step up)
:20-30 Sec Plate Pinch 25/15
Then….
12 Rounds For Quality & Time
10 DB Bench Press @ 2×35/2×25
3 Strict Press @ 55% – From the Ground
*This will be progressed for 12 weeks, so use the loading listed.
*All sets of both movements must be completed unbroken each round.
Then….
For Time
200m Run/row
4 Rounds:
10 Alt DB Curls
10 DBL Bent over DB rows
200m Run/row
4 Rounds:
10 KBS
10 Toes to bar
200m run/row
You must be logged in to post a comment.