General Warm-up
Three sets of:
60 Second Easy Bike
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
100 Foot Plate Overhead Carry
10 Ring Rows
A.
Four sets each (Every 90 seconds)
Station 1 – Burpee Pull-Ups x 10 reps
Station 2 – Back to the Wall Handstand Hold x 45 seconds
B.
Full Effort
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes-to-Bar
12 Ground to Overhead
24 Toes-to-Bar
9 Ground to Overhead
18 Toes-to-Bar
Full Victory
15 Ground to Overhead (95/65 lbs)
30 Knees-to-Elbows
12 Ground to Overhead
24 Knees-to-Elbows
9 Ground to Overhead
18 Knees-to-Elbows
Goal: Sub 12:00
Time Cap: 15:00
A. Ok
B. 11:53 full effort Rx
A. Completed B. Completed C. 11:27 RX (Full Effort) General Warm-Up Three rounds of: • 60 sec Easy Bike • 15 Pronated Grip Band Pull-Aparts • 15 Supinated Grip Band Pull-Aparts • 100-ft Plate Overhead Carry • 10 Ring Rows A. Four Sets: Station 1 – Chest & Back Isolation: • Incline Dumbbell Press – 10 reps • Straight-Arm Lat Pulldown (Cable or Band) – 12 reps Station 2 – Shoulder Isolation: • Dumbbell Lateral Raises – 15 reps • Reverse Pec Deck (or Band Rear Delt Flyes) – 15 reps Station 3 – Arm Isolation: • Preacher Curl (EZ Bar or Dumbbells) – 12… Read more »
8:57