In teams of two, one partner working at a time, AMRAP in 30 min:
50 Russian KB Swings (70/53)
40 Hang Power Clean (115/75)
40 Box Jumps (24/20)
30 Front Rack Lunge (115/75)


5 attempts to build to Max weight 3 rep strict Pullup
-then, @80% of max – Perform 2xME sets – when you fail, hold 1/2 pullup for max time before dropping

Bench Press: 5 sets x8 @ one heavy weight
no rest
Bent Over Row Static Hold: 5 sets x 20 sec AHAP
rest as needed after


20 e/leg banded leg clam shells

– 2 min e/arm tricep mash
– 2 min. elbows on barbell at front rack level and drive head through arms
– 2 min. e/arm banded wrist disctration

30 steps each direction – banded 1/4 squat monster walks

Post Comment

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s