2 x 5 min AMRAP

Suicide sprint (length of pull-up rack)

12 x Box jumps (24/20)  – (<3 months x 7 box jumps)

2 min Rest

250m Row (ergs facing back door to maximize space)

15 x KB Swings (54/35)     (<3 months x 10 Swings )

 


Muscle up technique work

 

10 Turkish Get-Ups (25/15) – 5 ea arm

10 V-Ups

3 Rounds

2 min rest

3 Muscle Ups

10 DB Stepback Lunges (45/25)

200m Run

5 Rounds

 

< 3 Mos

6 Turkish Get-Ups (10/5) – 3 ea arm

8 V-Ups

3 Rounds

2 min rest

3 Ring Rows/3 Bench Dips

10 Stepback Lunges

200m Run

5 Rounds


Bench Press:

5 @ 75%

3 @ 85%

1+ @ 95%

 

15 Calorie Row

10 Bench Press (135/95)

10 min AMRAP

1 min rest

15 Jumping Slamballs (20/15)

10 Burpees

10 min AMRAP

< 3 Mos

5, 5, 5, 5, 5 Bench Press

 

10 Calorie Row

10 DB Bench Press (25/20)*

10min AMRAP

1 min rest

10 Slamballs (15/10)

10 Burpees

10min AMRAP

*Use Dynamax ball for bench