3 Bench Press @ 6/10 RPE
3 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE
2 Sets
1:00 Echo Bike (moderate)
10 Wall Ball Clean
5 Wall Facing Scap Retractions
10 Hanging Scap Retraction
1 halfway rope climb
1 Set (at workout pace):
3/2 Calorie Echo Bike
4 Dumbbell/Sand Back Clean Lunges
2 Wall Facing Strict Handstand Push Ups
1 Rope Climb
AMRAP 16
20/18 Calorie Echo Bike
12 Dumbbell/KB Front Rack Lunges (2×70/2×50(53)) or Sandbags (150/100)
8 Wall Facing Strict Handstand Push Up
4 Rope Climbs
*Split all reps as desired
1 minute of work/1 minue of rest between each
Minute 1: V-Ups
Minute 2: Rest
Minute 3 Hollow Rocks
Minute 4: Rest
Minute 5: Arch Rocks
Minute 6: Rest
Minute 7: Alternating Leg V-Ups
Minute 8: Rest
Minute 9: Plank Hold [Top of Push Up Position]
Due to Space and Bench group 1 start w/ Bench
Group 2 start w/ Front Rack Lunge
Both movements have 8 Minutes Time Cap (1:30/set)
3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)