COMPLETE:
Conditioning:
A. 2 rds
77 Wall Balls 20/14 to 10’
17 single db devils Press 70/50
17 muscle ups
+
SKi + C2 bike. (2nd session)
2 rds
21 cal ski
50 cal bike
15 cal ski
35 cal bike
9 cal ski
20 cal bike
rest 4 minutes btwn
/
Weightlifting:
A. Strict Press
2 x 3 @82%
2 x 4 @78%
2 x 6 @74%
B. Deadlift
12 x 3 @55-60% as EMOM
C. Single Arm Front Rack Side Later step ups
to 20’ x 6 each side x 4 sets
/
BECOMPLETE:
1. Banded Hamstring Curls x 15 reps x 4 sets
2. barbell hip thrusts (on bench) x 10 reps x 4 sets
3. Banded scap squeezes 4 x 20 superset w/ 15 pvc dislocates
4. Banded dead bugs x 15 each side x 4 sets
5. Crossover symmetry