Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 10 Dips

Stamina
1) Perform 1/3 of your Max Rep Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 5 min

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, & Diamond Push Ups

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning
Run 3 miles for time

Abs 3 rounds:
10 x Russian Twists
10 x Bicycles
10 x Crunches
10 x Side Bends

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