Warm Up:
2 RFQ of:
15 Banded Face Pull/
15 Seated Banded Row/
15 Banded Supine Pull Apart
15 Banded Face Pull/
15 Seated Banded Row/
15 Banded Supine Pull Apart
@All tempos slow and controlled.
+
+
3 Rounds of:
30 Seconds Max Double Unders
10 Shoulder Press (45/35/15#)
5 Strict Ring Dip; 30 Seconds Rest
30 Seconds Max Double Unders
10 Shoulder Press (45/35/15#)
5 Strict Ring Dip; 30 Seconds Rest
@ Easy pace with smooth controlled tempos; Rest 90 Seconds before B
For Strict Ring Dip, use a band as needed.
Lift:
B: Weighted Dip (5 @60-80% Every 90 Seconds X 7 Rounds)
Max or sets accross
+
C: Shoulder Press (5@65 + 5/5@75 + 5/5/5@85% TM + 2.5#)
% Based off of Training Max (Please add 2.5#’s to Shoulder Press training max.) @20X1; Rest 90-180 Seconds Between Sets.
To calculate Training Max (%)= 1Rm X .85% of most recent 1Rm From 06/08/22 + 5#’s/ Take TM and multiply by corresponding %.
Metcon:
Every 3 Minutes-
X 3 Rounds of:
1 Rope Climb (15/20′)/
3-15 Strict HSPU/
45 Double Unders
X 3 Rounds of:
1 Rope Climb (15/20′)/
3-15 Strict HSPU/
45 Double Unders
