A) Warm-up
40 Mountain Climbers then,
100 Single Unders,
Then
Grab a light Dumbbell
– 10 Alt DB Snatch from Floor
– 10 DB Push Press ea arm
– 10 DB Rows ea arm
– 10 DB Windmills ea arm
– 10 Push-ups
B) Prep
2 Rounds of:
25 Banded Pushdowns
25 Banded Pull-aparts
C) Strength
Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00
– Beginner: Work 7 sets of 4 adding weight if form permits.
D) Conditioning
AMRAP 10:
20 Alt. DB Snatches (50, 35)
20 Wallballs (20, 14)
Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)
L2: (35, 25) (14, 10)
L1: (25, 20) (10, 8)
E) Extra Credit
1a) KB Hammer Curls: 3 x 10. Rest 60s.
1b) 1 1/4 KB Tricep Extensions: 3 x 10. Rest 60s.
*Same as last week