GENERAL FITNESS
100x Wall Ball (20/14) +
180/140 Calories (any machine) +
80x Box Jumps (24″/20″) +
140/100 Calories +
60x Synchro American KBS (70/53) +
100/60 Calories +
40x DB Man-Makers (50/35) +
60/30 Calorie on Assault Bike +
20x DB TGUs (same DB), switch every 2 reps
For time
40′ Cap
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
12x Deadbug (go slow, focus on intense bracing)
Then:
16x Alt. Bulgarian Bag Halos +
Rd 1: 8/8 1-Arm KB Bottoms-up Press
Rd 2: 10x PVC Arch Presses, slow
Rd 3: 10-12x Deficit Push-ups between plates
Then:
10-8-6-4-4 BB Strict Press, climbing
Hold final rep of each set overhead for 20s
Rest as needed between sets
Then:
10-12x “Elbow-out” DB Rows, off bench
Between sets do 20-30s Dip Support in Rings
Then:
Rotator Cuff Work

 

 

PHOTOS