3 Rounds of:
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees
GET STRONG:
Front Squat
In 12:00 Complete 10-10-10-10
GET FIT:
"Jackie"
1000m Row
50 Thrusters 45/35
30 Pull Ups
14 Min Cap
COMPETITORS EXTRA:
EMOM 8
1 Set of Strict HSPU
Choose a challenging repeatable number, but stay away from failure.
COACHES NOTE:
Use the extra time between pieces to coach athletes through some technique work on the Thrusters. Focus on using your legs and saving your arms for the pull ups.
ATHLETES NOTE:
Classic benchmark "Jackie" coming at you today. This one should be FAST despite the generous time cap. Big sets are encouraged!
Bodybuilding Workout: Abs & Chest
- Hanging Leg Raises – 4 sets x 30 reps
- Incline DB Bench Presses – 4 sets x 8-10 reps
- Slam-Ball Crunches – 4 sets x 30 reps
- Flat DB Bench Presses – 4 sets x 8-10 reps
- Ab-mat or GHD Situps – 4 sets x 30 reps
- Single DB pull-over - 4 sets x 8-10 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps