5 Single Arm Dumbbell Press (R)
5 Single Arm Dumbbell Press (L)
5 Tempo Barbell Press [1,3,1,3]
5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE
5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE
5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
**Score barbell weight and comment dumbbell weight.
Work on Hand Over Pull
1 set (at workout pace):
200-m Echo Bike
15ft Hand-over-hand pull (at workout weight)
3,000-m Echo Bike
30′ Quadruped Backward DB pull (2×50/2×35)
2,000-m Run
30′ Quadruped Backward DB pull (2×50/2×35)
1,000m Ski/2000m Row/3000m Bike (Limited space choose accord lying)
60′ Quadruped Backward DB pull (2×50/2×35)
*Rx’d Sub (1) for Quadruped Pull- gym rubber Hand Over Hand Sled Pull – 84;, 84′, 92′ @180/135 ***Sled Weight only denotes what’s added to sled***
*Rx’d Sub(2) 12 Devils Press 2×50/35
*Rx’d Sub (3) 6 Rope Climbs
30:00 Cap
1 set every 2:00