Warm up

Strength
5 x 1 Squats
5 x 3 Push Press

Stamina
1) Perform 1/3 of your Max 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 x 20 Diamond Push Ups, Regular Push Ups, & Wide Push Ups

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

Conditioning 20 min AMRAP
4 x SBGU
10 x KB Swings
10 m, 20 m Suicide Sprint
1 x Rope Climb

Abs 4 rounds:
20 x Crunches
30 x Wide Leg Sit Ups
14 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