2 rounds:10 cat and cows10 alt. bridge and reach10 banded scap rows2 rounds:10 alt. pec stretch5 deficit push-ups20 band pull apart Bench PressBuild a heavy 3 reps **7-8 sets**rest as needed Each Complete 30 reps of EACH while other holds/max reps. 1. 30 wallballs/skipping max reps2. 30 ring rows/plank hold3. 30 box
Strict press @22X1, build to a heavy set of 2 reps for the day 3 sets, heavy across: 8 dumbbell bench press 8 feet elevated ring rows90-seconds rest between rounds 3 sets, heavy across: 8 ring dips @21X1 25 band pull-a-parts90-seconds rest between rounds EMOM x5: 20-seconds seated leg lift
20 minutes Easy:5/5 bretzel stretch10/10 crossbody chops10 alt. Groiner and rotate3/3 4 point slider reaches50 ft. bear crawl 30 seconds WORK/30 seconds RESTx 4 rounds:1. slamballs2. echo bike3. alt. DB snatches4. step down box jumps5. plank press ups
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on
Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips 12 min ascending3 front squats3 jumping pull ups6/69/912/12
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