THURSDAY

SPECIFIC PREP

2 Rounds For Quality

9/7 Calorie Row

6/6 Half Kneeling KB Windmill

1 Wall Walk + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

10 Banded Shoulder Dislocates (RED)

STRENGTH

Bench Press

Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Percentages are based on your 1-rep max Bench Press   

CONDITIONING

FITNESS

AMRAP 12

12/9 Cal Row

3 Box Wall Walk

60 Single Under’s

9 HR Pushups

PERFORMANCE

AMRAP 12

15/12 Cal Row

3 Wall Walks

30 Double Under’s

12 HR Pushups

ACCESSORY

3 Sets, For Quality

7-10 Parallette Dips @ 42x1 Tempo

15-20 second Ring Support Hold

15-20 second Dual Kettlebell Overhead Hold

Rest 2:00 minutes