| Complete in Order: |
| Strength: |
| A) Bench Press: In 6 sets find 3rm -Then 2 sets of 3 at 85% of 3rm |
| 3 sets B1) 10 weighted parellette pushups B2) 10 parellette shoot throughs(try for feet to touch ground as little as possible) B3) 10 parellette dips (feet can be on ground) |
| Skill |
| A) 4 Super Sets, Rest as needed but keep a steady pace
-A1)4 perfect kips directly into Max -1 (do not fail, leave one in the tank) Bar MU B) accumulate 25 hollow V-ups AFAP (if your feet or upper shoulders touch the ground, drop and rest) C) Accumulate 25 weighted Arch ups w/ 1 sec hold at top of each “ |
| Conditioning: |
| 5 Rounds:
3 Rope climbs rest 1:1 *SPRINT each round |
