ROWING (Or RUN 800M)
*Whole body focus
3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills
NFT = Not for time.
*Use a light load.
Pressing Soft Tissue Prep
10/10 Laying barbell pec and front delt smash.
10/10 Standing barbell pec smash.
10 Shoulder extension dips.
10/10 Standing barbell trap smash.
As a team of 2, complete the following for time:
100 Dumbbell push press (50lbs/35lbs), while partner holds a handstand against wall.
75 Dumbbell squat cleans (50lbs/35lbs), while partner holds a wall squat at parallel
50-50-40-40-30-30-20-20-10-10 Double unders, while partner holds a ring support
Partners may switch as needed for the first two exercises and partners must alternate sets of double unders. Reps may not be accumulated if the static hold is not being held.
All reps completed before moving on to next exercise
There is a 20:00 CAP on the workout.
If performing this as an individual, perform as follows:
1:00 Handstand hold against wall
50 Dumbbell push press (50lbs/35lbs)
1:00 Wall sit
40 Dumbbell squat cleans (50lbs/35lbs)
1:00 Ring support
150 Double unders
*The time given for the holds is time accumulated in that position.
Sets 1-5: 0:05 Chest to bar hold
Sets 6-10: 3 Bar muscle ups + 5 chest to bar pull ups