Complete in Order
Conditioning:
Faith Rx'D "Naughty or Nice" Workout:
AMRAP in 7 min:
7 Deadlift (115/75)
7 Thrusters (115/75)
7 Burpee Over Bar
rest 7 minutes
AMRAP in 14 min:
400m run
15 TTB
15 HSPU-Open Standard
Skill
As warmup for Cond.
A) Accumulte 2 min. of Box shoulder stretch
B)4 steady rounds
– 10 goblet squats (vertical back)
– 2 wall walks
– 5 Hollow/arch kips on bar
– 20 sec. HS hold on wall
C) AFTER Strength
– 4 min. Tabata Parellete L-sits
Strength:
A1) Strict Press: 18,15,12,9- All at the same weight that was challenging for 18 reps, no rest
A2) 4 sets of 6 Strict Pullups, rest 60 sec
B) BS EMOM x 11 min:
0:00-2:00: 5 reps @ 75%
3:00: 1 min rest
4:00-6:00: 3 reps @ 80%
7:00: 1 min rest
8:00-10:00: 2 reps @ 85%