Complete in Order:
Strength:
A) Bench Press: 4×5 at one medium weight
B1) Banded Tricep Extensions: 3×10
B2) DB Reverse Fyl: 3×10
B3) DB Front Raise: 3×10
Skill
A) 4 sets of 6 hollow rocks + 4 candle stick rolls to standing w/both feet
B) 4 sets – 4 Feet together squats + 8 alt. pistols + 4 feet together squats
C) 4 sets (alt. starting arm) – 5-10 sec. single arm hang on bar + 50 ft. Farmers carry (heavy) + 5-10 sec. single arm hang on bar (opposite hand)
Conditioning:
EMOM x 30 min:
0:00- 50ft Front Rack Walking Lunge (115/75)
1:00- 12/8 Cal Assault Bike
2:00- 3 Wall Walks
3:00- 10 Deadlifts (225/155)
4:00- 5-7 Strict Ring Dips