General Warm-Up
3 Rounds
Russian Step-Ups x 10 / Leg
Tempo Push-Ups to Box x 5 @ 31X0
L-Seated Banded Row x 10 @ 21X0
Pronated Grip Bar Hang x 30 Seconds
A.
Four sets of:
15 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
Rest 60 seconds
B.
Against a 3-minute running clock…
350/300 Meter Row
12 Chest-to-Bar Pull-Ups or 9 Strict Pull-Ups
Max Reps of Wall Walks
Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks. Please note number of wall walks achieved in each set, then sum them for your overall score.
14/14/14/13
6/6/6/5
A. Ok
B. 4-5-6-3 rx
B. 350m row/9 Strict Pull Ups
=5 +3 +3+ 4 = 15 Wall walks
General Warm-Up 3 Rounds: Russian Step-Ups x 10/leg Tempo Push-Ups to Box x 5 @ 31X0 L-Seated Banded Row x 10 @ 21X0 Pronated Grip Bar Hang x 30 Seconds A. 4 Sets 1. Seated DB Arnold Press – 10-12 reps @ 2020 Rest 30 sec 2. Cable Lateral Raises – 12-15 reps @ 2111 Rest 30 sec 3. Incline DB Chest Fly – 12-15 reps @ 2111 Rest 30 sec 4. Preacher Curl (EZ Bar or DBs) – 10-12 reps @ 2111 Rest 60 sec before next round B. 4 Sets 1. 15-second Ring Support Hold Immediately followed by…… Read more »
A. 15/15/10/11/10
B. 4/4/5/5 (300m: 1:20)