May 07th, 2020

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STRENGTH

Floor Press - Work up to a heavy set of 2

​Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, axle, etc.
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ACCESSORY

*ALT EMOM x8*

(1a) Dumbbell Row
(1b) Dumbbell Zydrunas Press


​CONDITIONING

*AMRAP 12*

2 Rope Climbs
6 Ground to Overhead
100ft. Sled Row

AHAP using dumbbells or kettlebells as necessary.

ACCESSORY

*ALT EMOM x8*

(1a) Pull Ups or Towel Rows
(1b) Dips or Push Ups


​CONDITIONING

*AMRAP 12*

100m Sprint
10 Handstand Push Ups

Substitute :20 holds or shoulder taps as necessary.