Every :90 for 12:00 Complete
3 Reps @75%+ of 1RM
Build across sets
Climb the Ladder
2 Ring Muscle Ups (alternatives: bar muscle-ups, chest-2-bar pull-ups, burpee pull-ups)
10 Air Squats
15/12 Calorie Row
4/20/15(12), 6/30/15, 8/40/15, etc...
* The muscle-ups and squats increase each round; the row stays the same
ATHLETES NOTE:
You can't just "cruise" on the Squats and Row if you want to
get into those deeper rounds. Push the pace without getting
sloppy on the Muscle Ups.
Sandbag Carry
100' x 5
AHAP (As Heavy As Possible) and Unbroken
Rest as needed
- Hanging Leg Raises – 4 sets x 30 reps
- Slam-Ball Crunches – 4 sets x 30 reps
- Ab-mat or GHD Situps – 4 sets x 30 reps
- Incline Dumbbell Presses – 4 sets x 8-10 reps
- Flat Bench Dumbbell Presses – 4 sets x 8-10 reps
- Incline Bench Presses – 3 sets x 8-10 reps
- Flat Bench Presses – 3 sets x 8-10 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps
** Start with an incline movement, as the upper chest is a weak area for most.