Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds at moderate pace
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft per arm
Followed by…
Two sets of:
Banded Press x 15 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Then…
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
B.
Five rounds for time of:
5 Strict Handstand Push-Ups
7 Push Presses (115/75 lbs)
9 Toes to Bar
A. 5×160 3×170 2×175 3×170 2×8 150
B. 10:46 scaled 95# and green band on hspu
Met’ con 7.52 Rx
A: 55/60/65/60/55/55
B db seated press 25#
Pendlay rows 35kg
12.53
A. Subbed strict press: 5×85#/3×90/2×95/3×90/8×75/8×75
B. 12:30- shspu done to abmat on top of a ten and a 25. Progress! 😂
A.
5 at 70
3 at 80
2 at 85
3 at 80
8 at 65
8 at 65
B. Push press at 30
#4;02
115/12130/130/115/115
6:56
A. Up to 185
B. HSPU subbed with zpress 44 lb kb
12:34
C. Ab work