Warm up

Strength
AMRAP Bench Press @ 90% 1RM
3 x 10 1 Arm DB Bench Press
3 x 10 DB Row

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 rounds of Max Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of Max Push Ups

Conditioning 2 rounds for time:
10 x Wall Squats
10 x Goblet Squats
10 x Pistols
10 x DB Lunges

Abs 2 rounds:
18 x Bicycles
14 x Crunches
8 x Pulse Ups
20 x Side Bends
12 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