GENERAL FITNESS
In teams of two…accumulate as many reps as possible.
5:00 M.E. Wall Ball (20/14)
5:00 M.E. Calories, any machine
5:00 M.E. DB Curtis P’s (40/25)
5:00 M.E. 20′ Rope Climbs
Rest 3:00, repeat (43′)
Tally total reps
Then:
Cool Down

 

 

STRENGTH
2×10 (5 ea.) Bird Dogs
2×10 Frog Glute Bridge
2×6 BB Good Morning (45/35)
3×15 Banded KBS, AHAP
Then:
5×6 Deficit “Dead Stop” Sumo Deadlifts (elevate feet onto two competition plates), climbing
Rest as needed between sets
Then:
3×12 DB/KB Farmer Cross-Over Box Step-ups, AHAP (minimize assistance from trail leg)
Chase each set with 20x Explosive Step-up Hops, for height!
Then:
10-12 False-Grip Ring Rows +
20s Bottom-of-Push-up Holds
2-3 sets, time permitting
Then:
Cool Down

 

 

PHOTOS
N/A