2 min at each station
24 min of Work. 28 min of Total Time. Think sustained movement for this workout. Use a lighter wall ball so you can go for longer in the two minutes. Scale double unders to singles with a few doubles mixed in.
1.5 min at each station
5×3 @ 85-90% all sets at same weight
3 drop sets of 8 strict press
100 banded bicep hammer curls for time
Today is about catching a shoulder pump. The push press should be heavy. Take a rest between your last set of push press and your drop sets of strict press. These should happen fast and unbroken. Your only rest here is to change the weight, but change it fast or you won’t catch the pump. Score for the day is push press weight and bicep time.
3 Rounds for Time:
14 Deadlift 245/165
14 Chest to Bar Pull Ups
If you do not have chest to bar pull-ups, but you do have regular pull ups, today’s a good day for a PR! Regular pull ups will be the scale, but don’t just settle for chin over. Get as high as you can! Heavyish Deads today, brace well.
Get ready, here comes conditioning! The timer starts with your first 400m run and ends with your last KBS. You’ll have your one minute rest to go between movements. Try to be consistent and be smart with your breaks.
We haven’t seem toes to bar in a while! Let’s see if regular core work has gotten us any stronger. This one is going to get griptastic! For the v-up passes, use a med ball if you can, or a yoga block. You’re passing the object from your hands to your feet and back. Every pass counts as one. Burn SO good.