Mobilize, then:
Warm-Up Primer
Two rounds for quality and activation of:
15/10 Calorie Assault Bike
30 second Over/Under Barbell
15/10 Calorie Assault Bike
Inchworm Walk + 4 Scap Push-Ups + 3 Push-Ups
A.
Three sets of:
Strict Press x 5 reps @ 80% of 1-RM
Rest as needed
and then …
Two sets of:
Strict Press x 7 reps @ 70% of 1-RM
Rest as needed
B.
35-54:
Complete for time:
10 Dumbbell Power Cleans (50/35 lbs)
50-Foot Dumbbell Front Rack Walking Lunge
5 Ring Muscle-Ups
50-Foot Dumbbell Front Rack Walking Lunge
5 Ring Muscle-Ups
50-Foot Dumbbell Front Rack Walking Lunge
10 Dumbbell Power Cleans
Rest 3 minutes…
Complete four rounds for time:
6 Dumbbell Thrusters (50/35lbs)
12 GHD Sit-Ups
C.
For time
150-Foot Farmers Carry (80-100/50-70lbs)
60 Second Plank
100-Foot Farmers Carry (80-100/50-70lbs)
90 Second Plank (accumulated)
50-Foot Farmers Carry (80-100/50-70lbs)
2 Minute Plank (accumulated)