General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo

A2. Shoulder CARs – 3×5 e/a (slow and controlled)

B. Push Press – Build to heavy set of ten (should have 2-3 reps left in the tank); then perform 3×10 @90% of today’s weight

C. Strict Muscle Up – 4×1.1.1 (Rest 10-sec b/w reps); Rest 3 minutes

D1. Bar Dips – 3×8-10; Rest 60-sec

D2. Strict Toes to Bar – 3×8-10; Rest 60-sec

D3. Legless Rope Climb + Rope Climb – 3×1+1; Rest 60-sec


5RFT –
50m D-Ball Front Carry (Bear Hug or Zercher)
15 KBS @32/24kg
Run 400m

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