General Warm-up -(Short)
Then..,
2 Rounds
1:00 Bike/Ski/Run/Versa
20 DB High Pull(Mid thigh to Highpull)
+
20 DB Strict Press
+
:30 Hollow body Hold
Then..
Push Press
Set 1: 12reps
Set 2: 12reps
Set 3: 12reps
Set 4: 10reps
Set 5: 10reps drop 30% weight immediately into 10reps.
Rest 2:00 between sets
Then..,
2 Rounds For Time:
50 Pull-Ups /Banded/Ring rows
50 DB Walking Lunges 50/35s. Rx+ weighted Alt Pistols with one DB
50 Double Unders/100s
50 v-up
Finish with
100 Bench BW dips. Feet elevated
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