A. Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds
B. Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes
A. Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds
B. Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes
A. Eight sets of:
Split Jerk x 3 reps @ 70%
(pause for 1-2 seconds in receiving position and ensure perfect footwork)
Rest as needed
B. One set of:
Push-Press x 8 reps @ 75%
C. Three sets of:
Bent-Over Barbell Row x 10 reps @ 21X0
Rest as needed
Dumbbell Bench Press x 8 reps
Rest as needed
D. Four sets of:
Band Pull-Aparts x 50 reps
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
Optional Conditioning Session Five sets of:
Row 1000 meters @ 5k PR Pace
Rest 2 minutes