Warm up

Strength
3 x 3 Deadlift
3 x 10 Good Mornings
3 x 15 HLR

Stamina un-timed:
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, & :30

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

Conditioning 16 rounds for time:
10 x Wall Ball
10 x Box Jumps

Abs 2 rounds:
15 x Crunches
60 sec Plank
24 x Russian Twists
8 x V-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