Strength:
9×3 floor press
3×3 narrow grip
3×3 regular grip
3×3 wide grip
– @70% 1RM bench press
– Rest 30” between sets
Conditioning:
18’ time cap
100 double unders
10 Handstand Push ups
10 V ups
80 double unders
20 handstand push ups
10 V ups
60 double unders
30 handstand push ups
10 V ups
40 double unders
40 handstand push ups
10 V ups
20 double unders
50 handstand push ups
10 V ups
Accessories:
3×12-14 Banded narrow grip Push ups
3×16-20 DB incline press
3×12-14 Chest Supported Seal row
4×10 Tempo Dragonflies (51X1)
4×1’ Earthquake Bar wide grip Bench Position Static Hold
Cardio:
For Time:
20 rounds
10” MAX sprint ski/50” rest
Into
100 wall facing alternating shoulder taps