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Fitness
A. DB Bench Press
Work up to a heavy set of 10.
B. BB Bench Press
Work up to a heavy set of 10.
C. Every 2:00min OTM for 5 Sets(10:00min):
5 Sumo Deadlifts off blocks
Fitness
A. 3 Sets of:
A1. 10-15 DB Side Delt Raises
A2. 10-15 Reverse DB Biceps Curls
A3. 20m Reverse Sled Drag
B. EMOM 10(5 Sets):
Even: 5 BB Box Squats
Odd: 6-8 T-Bar Rows
Fitness
A. Bench Press:
10-10
B. EMOM 10(5 Sets):
Even: 5 Anderson Yoke(/SB) Squats
Odd: 5 (Weighted) Pull-Ups/Lat Pull-Downs
Fitness
A. Quality AMRAP 40:
12-15 Seated DB Curls into Arnold Press
8-12 (Weighted) Push-Ups
12-15 DB Triceps Kick-backs
8-12 Inverted Rows
12-15 DB Side Delt Raises
50 Walking Lunges(total)
20m SB Carry @ BW
Fitness
A. For time:
1000m Row
100 KB Cleans 24/16kg(total)
B. 2-3 Sets of:
5 Double KB Front Rack Box Squats(AHAP) + 10 Weighted Box Step-Ups(lighter then Box Squats before)
Fitness
5 Rounds for time of:
25 OA DB Bench Press 20/10kg L
20 OA DB OHS L
25 OA DB Bench Press R
20 OA DB OHS R
Fitness
A. 5 Sets of:
A1. ME SB Presses(15+)
A2. 3-5 (Weighted) Dips
B. 3 Sets of:
20-15-5m SB Shuttle Sprint 0.33 BW
Rest as needed.