Warm up

Strength
AMRAP Press @ 90% 1RM
5 x 10 BB Curls
5 x 15 Weighted Dips

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

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

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 AMRAP in 30 minutes:
10m, 20m Suicide Sprint
25 x Jump Rope
4 x Spider Man Push Ups
3 x Pull Ups
10 x Goblet Squats

Abs 3 rounds:
10 x Crunches
25 x Pulse Ups
6 x Side Bends
16 x Flutter Kicks

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