Warm-Up | Performance
Three Sets of:
100′ Wall Ball Chest Squeeze
10 Push-Ups
5 Burpee Broad Jumps
Followed by…
Two Sets:
:30 Second Passive Hang
10 Scapular Pull-Ups
10 Bar Kips
A.
Every 90 seconds, for 9 minutes (6 sets):
Bench Press x 1 rep @ 90-95%
B.
Three sets for max reps:
90 seconds of the following…
7 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
7 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
7 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
A. 175×2 180×4
B. green band on uspu
hspu 9-7-7
strict pullups 12-9-10
TTB 12-12-12
A. Bench 65 – 115
B. kipped the HSPU because my shoulder was feeling funky
HSPU: 11, 12, 13
SPU: 10, 10, 9
TTB: 12, 12, 12
A. Subbed strict press:
95#/95/95/100/100/100
B. Shspu- 6/5/3
strict pull-ups- 7/7/6
t2b- 13/12/10
125 130 135 135 140 140
10/12/20
10/12/19
8/9/13