COMPLETE
AM MONO / Aerobic Piece:
BIke / run
5 min bike
2 min run
Rest 1 min
4 min bike
3 min run
Rest 3 min
3 min bike
4 min run
Rest 2 min
2 min bike
5 min run
Weightlifting:
A. Split Jerk 2RM +1×2@90%
3 singles at 90% of 2RM above
B. Push Press: 3rm + 2×3@90%
C. DB bench semi supinated x 8-10 reps x 4-5 sets
Gymnastics:
2 strict muscle up + 3 muscle ups + 4 rings dips,
5 sets ; done for time, but as complete complexes. Rest between as needed
Conditioning:
A. 100 thrusters AFAP 135/93
*emom x 4 bar facing burpees
**workout starts with 4 BFB
B. Emom x 12
Min 1: 1 legless + 1 rope climb
Min 2: double KB OH walking lunge x 30-40’
C. 10 min bike
:25 @80%
:35 easy
Becomplete:
- 100 banded glute bridges
- 25’ banded side steps x 6x each way
- Supinated grip max chin over bar hold…..rest 2 min repeat
- 3 rds of, 25 banded face pulls + 25 banded scap squeezes + 15 pvc dislocates
- 10 rds alt, 6 db alt hammer curls + 6 bent over db tricep kickbacks
- Crossover symmetry