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Part 1
1 set Push Up 55's
4 Rounds
10 Supinated Grip Bent Over Rows
10 Single Dumbbell Front Raise to Overhead
Rest 2 Minutes after 4 rounds,
then 2 Sets of Max Strict Pull Ups
Rest 2 minutes between sets
Part 2
Every 4 Minutes for 16 Minutes
15 Banded Side Step, Right
15 Banded Side Step, Left
25 Unbroken Goblet Squat -OR- Unbroken Dumbbell Squat
After 20 Minutes, Rest 2 Additional Minutes Before Part 3
Part 3
Accumulate 3 minutes in an L-Sit
Part 1 - Bench Press Build to Heavy Single Part 2 AMRAP 7: 1250m Row Max Bench Press Directly Into... AMRAP 5: 750m Row Max Bench Press Directly Into... AMRAP 3: 350m Row Max Bench Press
Part 1 - Overhead Squat E2MOM x 5 rounds Complete 3 sets of the following complex: 1 Good Morning + 1 Behind the Neck Press + 1 Overhead Squat Part 2 42 – 30 – 18 Alt DB Snatch 15 – 12 – 7 Strict Pull
3 Sets 1 Set = 3 Rounds 20 Double Unders / DB Hop Overs/30 Single Skips 11 Dumbbell Squats 7 Toes to Bar/hanging knee raises/weighted sit ups/Lying leg raises *Rest 1 Minute Between Sets