Every 1:30 minutes, for 12 minutes (2 sets):
-60 Seconds of Stationary Dips
-60 Seconds of Dumbbell Box Step Ups (20″)
-60 Second of Banded Triceps Press downs
-60 Seconds of Ab Wheel Rollouts or barbell rollouts
*Set 1 – 4 @ 60-70%
*Set 2 – 3 @ 70-75%
*Set 3 – 2 @ 75-80%
*Set 4 – 2 @ 80+%
*Set 5 – 2 @ 80+%
*Set 6 – 2 @ 80+%)
Sc: Can change for box assisted pistol squats .
Against a 3 minute clock, perform as many reps as possible of:
500 Meter Row
Max Hang Power Cleans (135/95lbs) in the remaining time.
Rest 2 minutes, then…
Against a 3 minute clock, perform as many reps as possible of:
500 Meter Row
Max Power Cleans (135/95lbs) in the remaining time.
Rest 2 minutes, then…
Against a 3 minute clock, perform as many reps as possible of:
500 Meter Row
Max Deadlifts (135/95lbs) in the remaining time.
Rx+: 155/105 lbs
Three sets of:
30-45 Second Hollow Hold
30-45 Second Superman Hold
10 Tempo Deadbugs @ 1111
5 Bird Dogs (each side)