SPECIFIC PREP
Dynamic Warmup
STRENGTH
PERFORMANCE and FITNESS
Bench Press
12-10-10-8-8
Ascend weight each round
CONDITIONING
PERFORMANCE
EMOM 18
Min 1. 2-3 Rope Climbs
Min 2. 5 Deadball Cleans + 20m Deadball Carry
Min 3. 10m HS Walk
Min 4. 12/8 Cal Airbike
Min 5. and Min 6. 200m Run
FITNESS
EMOM 18
Min 1. 5 Rope Up Downs
Min 2. 5 Deadball Cleans + 10m Deadball Carry
Min 3. 5-3 Wall Walks
Min 4. 9/6 Cal Airbike
Min 5. and Min 6. 200m Run
