1. Warm-up
3 Steady Rounds
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips
2. Strength
Sumo Deadlift
9-9-9
AHAP, but perfect controlled reps.
3. Oly
Push Press
4×3 @ 85%
4. Met-Con
3 Rounds:
50′ Back Rack Walking Lunge 185/135lbs
15 Box Jump Overs 24/20″
21 Pull Ups
——–Optional——–
4. Interval
3 Rounds:
21 Bar Facing Burpees
21 Dumbbell Thrusters 50/35lbs
Rest :60
6. Bitch Work
5 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Strict Handstand Push-Ups in remaining time.
Rest :60
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