P
A. 3 RFT [18]
45/35cal Row
30 T2B, V-ups or ABMSU
15 BP or pushups
*135/95. Only individuals who have 15+ pushups should be bench pressing in this workout
*if bench pressing use a stand alone rack to leave room on the main rig for T2B
B. q(2:30) x 5
2 PC + 2 SC
*start at 60% and increase weight each round
F
A. Same
B. q(2:30) x 5
4 PC or HPC
A. T(2-3):
[4:00] on / [1:00] off, [30]
P1: Row 15/12 Cals while P2: Carry 2 Gym length (2xKB FC or SB)*
P2: Row 15/12 Cals while P1: Carry
Ski or Run 12/9 Cals (1PW, switch anytime)
Synchro Devil’s presses WRT
*Or weakness skill practice
Continue until complete 40 Devil’s Presses
B. 5 Rds:
Recovery bike [2:00]
Hang from object 0:30-0:60
A. q(1:00) x 12
1 sPress set
Sets 1-3: 4 @ 65%
Sets 4-6: 3 @ 70%
Sets 7-9: 2 @ 75%
Sets 10-12: 1 @ 80%
B. AMRAP [7]: 2-4-6-8-10…of
KB Goblet Squats 70/53
kHSPU, DB PP or fat bar PP
*+2 reps to each movement each round
C. 4 RFT
10-20 ABMSU
10-20 V-ups
REST [2]
*scale to 1 leg alternating V-ups
