1. Warm-up
1K Row – Then
3 Steady Rounds:
15 Double Dumbbell Sumo Deadlift
15 Pull Ups
2. Strength
5 Rounds:
100m Sandbag Carry AHAP
Rest as needed
3. Met-Con
10 Rounds:
3 Power Cleans 225/155lbs
15 Wallballs 20/14lbs
4. Accessory
4 Rounds:
20 Shoulder Taps
——-Optional——-
5. Bitch Work
6 Rounds:
.5/.4k on Bike
8 Pull Ups
6 Chest to Bar
4 Bar Muscle Ups
Rest :60
(Gymnastics completed as a complex.)
6. Interval
Dumbbell “DT”
DBs 70/50lbs
5 Rounds:
12 Deadlift
9 Hang Clean
6 Push Press
Rest :30
Leave a Reply