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30.3.2022

WARM UP


AMRAP 8:

20 High Knees in Place

10 Wide Stance Good Mornings

5 Banded Ring Dips / bench dips

5 Push-ups


SKILLS:


A) EMOM 5:

Tempo Strict Press

5 Sets x 3 Reps


B) 4 Sets: (10mins)

4/4 Bulgarian split squat w/ barbell (increase loading each set)

3 Banded strict pull ups / jumping pull ups

*rest between sets



CONDITIONING: (cap16)


“WATERMELON”


5 ROUNDS FOR TIME

15 Deadlifts Rx:45 / Sc:25

10 Rx: banded Ring Dips / Sc: box dips


*score: time

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