PROGRAMMING
STRENGTH:
5 sets of:
10 Strict Pull-ups
15 Bentover Dumbbell Rows
20 Reverse Flyes
-Rest 1-2 Minute between sets-
——NOTES——
-Athletes may scale strict pull-ups with a band, or perform seated pull-ups
CONDITIONING:
——RX+——
For Calories:
3 sets of:
3:00 on / 2:00 off
55-45-35 Wallballs @ 20/14lb
Max Calorie Row with remaining time
——RX———
For Calories:
3 sets of:
3:00 on / 2:00 off
50-40-30 Wallballs @ 20/14
Max Calorie Row with remaining time
——FITNESS——
For Calories:
3 sets of:
3:00 on / 2:00 off
45-35-25 Wallballs
Max Calorie Row with remaining time