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 eight (heavier than last week); then perform 3×8 @90% of today’s weight
C. pHSPU – 5×3-4 @51X1 (slow eccentric working on efficient kipping)
D. Ev90-sec for four sets (18 minutes)
1- Strict HSPU @70% of last weeks biggest set
2- Strict Ring Dips @70% of last weeks biggest set
3- Strict C2B Pull-Ups @70% of last weeks biggest set
+
3RFT
15/12 Assault Bike Calories
15 Deadlifts @275/205-lbs
Rest 5 minutes
3RFT
20/15 Calorie Row
20 Thrusters @95/65-lbs
