COMPLETE
A1. Bench Press (close grip) x 3
A2. Pendlay Row x 6
A3. Ring Row (feet hip height) x 9
X 5 sets
* 20 min
B. Conditioning
50 Kipping HSPU (open standard)
40 T2b
30 dB box step overs 24/20 – 50/35’s
20 cal bike
100 DU
C. Repeats
1k ski erg
50 wall balls
Rest 3 min x 2
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Becomplete:
1. DB Pullovers x 10 reps x 4 sets
2. DB seated bent over rear flys x 15 reps x 4 sets
3A. Reverse hyper x 30 reps at 25% of back squat x 3 sets
3B. Seated plate lateral raises to overhead x 15 reps x 3 sets
4. Weighted ring plank hold x :45-:60 x 5 sets
5. Crossover symmetry
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2nd session
500m Air Runner
120’ Slalom HSW
18 Ring MU
120’ Slalom HSW
500m Air Runner