Warm Up:
2 Rounds For Quality of:
15 Banded Pull Apart
15 Seated Banded Row
15 Banded Push Down
-3 Minute Cap
+
2 Rounds of:
30′ Half Racked K.B. OH Walk Left (HBDX2)/
30′ Half Racked K.B. OH Walk Right/
3-5 HSPU Negative @2 Seconds Down/
8/10 Calorie Row (5/8)
30′ Half Racked K.B. OH Walk Left (HBDX2)/
30′ Half Racked K.B. OH Walk Right/
3-5 HSPU Negative @2 Seconds Down/
8/10 Calorie Row (5/8)
Lift:
B: Weighted Dip (5@50-65% EMOM X 8)
Max or sets accross
++
C: Shoulder Press (5@65% + 5/5@75% + 5/5/5@85% TM)
Base % off of Training Max= 1Rm X .85% of most recent 1Rm From 06/08/22 (C1). Take TM and multiply by corresponding %. @20X1; Rest 90-180 Seconds Between Sets
Metcon:
5 Rounds of:
5-10 Strict HSPU/
1 Rope Climb (15/20′)/
30 DUs
5-10 Strict HSPU/
1 Rope Climb (15/20′)/
30 DUs
