Friday 03/25/22

Strength:

10×2 Banded Push Press

– @60% 1RM 

– Rest 45”-60’’ between sets

Conditioning: 

For Time

100-80-60-40-20

Double Unders

*After each set

1 Round of 

15 Pull-ups

15 GHD Sit-ups

15/12 Calorie Ski ERG

Accessories:

3×12 Dumbbell Bench Press

3xCurl Bar 21’s(7 top range/7 bottom range/7 full range curls)

(Superset Grip/Push up)

3 Sets

30” Ball Grip Static Kettlebell Hold

15 Push-ups

30” Rope Hang

1×200 Bench Position Band Pull Aparts

4×20 Banded ½ GHD Sit-ups

Power Hour:

18.4

For Time

21-15-9 Reps of:

Deadlift (225/155 lb)

Handstand Push-Ups

Then, 21-15-9 Reps of:

Deadlift (315/205 lb)

50 ft Handstand Walk

Time Cap: 9 minutes

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