Warm-up
3 Rounds of 20 work/10 rest:
1a) Single Unders
1b) Light DB Push Press
1c) DB Hammer Curls (same DBs)
1c) Double Under (or attempts)
Prep
2 Sets of:
10 Push-ups
15 Banded Pull-aparts
20 Pushdowns
Strength
Speed Close Grip Bench Press:
5 x 5 @55%, every 60s.
Bench Press Alternative:
Close Grip Floor Press: 5 x 5 @moderate weight. Pause for 1 ct when elbows touch floor. Rest 90s. Go up 5-10# from last weeks weight.
Conditioning
“75”
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
L3: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15) (Knee Lifts) (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap
Extra Credit
DB Elbow Out Tricep Extensions: 3 x 15. Rest 60s.