Warmup plus:
20 x Wall Balls

Strength
5 x 5 Shoulder Press
5 x 10 BB Curl
5 x 15 Dips
5 x 10 Lateral Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
Perform 3 sets of Weighted Pull Ups for max reps

2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
Perform 2:00 max push ups, rest 2:00, 1:30 push ups, rest, 1:00 push ups, rest, :30 push ups

Conditioning “The Ritchey Special”
10 rounds for time:

Run 100m
10 x Pull Ups
Run 100m
10 x Burpees

Abs 2 rounds:
16 x Russian Twists
10 x Leg Levers
15 x Side Bends
30 sec Side Plank
30 sec Plank
15 x Bicycles

Advertisements

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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