3 Rounds
1:00 Max Alternating Pistols (scale = air squats)
1:00 Max HSPU (scale = hand-release push-ups)
1:00 Max KB Swings 53/35
1:00 Max Pull Ups
1:00 Rest
Lifting Component:
Front Squat
in 12:00 establish a 5RM
COMPETITORS EXTRA:
AMRAP 6
1 Sandbag to Shoulder (as heavy as possible)
10 Box Jump Overs 24/20"
2/10, 3/10, etc...
ATHLETES NOTE:
Set goals for this piece! For those with higher Capacity in these movements this may remind you of FGB. However, you don't have to work the whole minute. If you reach your goal reps early, take a few deep breaths before transitioning to the next movement
Bodybuilding Workout (Abs and Back):
- Reverse Crunches – 3 sets x 30 reps
- Wide Grip Pull Ups – 3 sets x 8-10 reps
- Ab Mat Situps – 3 sets x 30 reps
- Reverse Grip Pull Downs – 3 sets x 8-10 reps
- Cable Rope Crunches – 3 sets x 30 reps
- Seated Cable Rows – 3 sets x 8-10 reps
- Deadlifts – 3 sets x 8-10 reps
- Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps