COMMUNITY @ 8am and 9am
In Teams of 3:
1 Mile Run together (carrying 2 Wallballs between 3 people)
150 Synchro Wallballs (only 2 people working at a time)
100 Synchro Burpees (only 2 people working at a time)
50 Synchro Barbell Snatch @ 95/65 (only 2 people working at a time)
800m Run together (carrying 2 Wallballs between 3 people)
*35 Minute Cap
WEIGHTLIFTING @ 10am
LIFT:
Clean Deadlift + Hang Clean Pull + Hang Squat Clean + Front Squat + 2 Jerks
*15:00 Building to Heavy
ACCESSORY:
5 x 2 Front Squat – Start at Best Complex Weight and Build if able
3 x 8 Half Kneeling Single Arm DB Press, each arm
100 Russian Twists
THE PUMP @ 11am
BENCH PRESS TEST (0:00 – 15:00)
1RM Max Test – will use number for upcoming bench program
PUMP INTERVAL BURN (17:00 – 37:00)
EMOM 8 of:
ODD: :40 Push-ups or Elevated Push-ups
EVEN: :40 Bentover DB Rows
-Rest 1:00-
EMOM 6 of:
ODD: Elevated Close Grip Push-ups or Bench Dips
EVEN: Banded Pulldowns
-Rest 1:00-
EMOM 4 of:
ODD: Banded Tricep Ext
EVEN: Banded Curls
AB BURNOUT (39:00 – 45:00)
:30 Single Side V-up
:30 Single Side Bicycle
:30 Both Side Bicyles
Rest :30
:30 Single Side V-up (other side)
:30 Single Side Bicycle (other side)
:30 Both Side Bicyles
Rest 1:00
:30 Wrist to Knee Crunch
:30 Rev Crunch
:30 Toe Touch
