Warm-up
Part A) Warm-up: For Quality
6 Minutes AMRAP
6 Calories Rows
8 Dumbbell Deficit Push Ups
10 Inverted Rows
Score Rounds and Reps
Pull & Push Strength
Part B) Upper Pulling Strength
Strict Pronated Pull-ups (Bodyweight or Weighted)*
5 sets of 5
*Rest 2min. between sets
*Build towards a heavy 5 reps for the day
Score Load (if weighted)
Part C) Upper Pushing Strength
Dips (Bodyweight or Weighted)*
5 sets of 5 Supersets of:
*Rest 2min. between sets
*Build towards a heavy 5 reps for the day
Score Load (weighted dips)
Capacity
Part D: Capacity
15min AMRAP
Ascending ladder:
5-10-15-20 etc
Calories Assault Bike
Dumbbell Bench Press (50/35lbs)
Toes to bar
*Advanced: 70/45lbs.
Your score for this workout is the amount of Rounds/Reps accumulated during this 10min AMRAP.
Post your scores to comments!!
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