9.24

Goblet squats x 10

banded good mornings x 20

push up plus x 10

scap pull ups x 10

Seated russian twist – weighted – x10

 

then

 

A.1 Flat Bench Cluster; 5.5 x 3 @ 70%, rest 20-30 sec., rest 60 seconds

A.2 DB Alt. Curl; 8/side x 3 sets, rest 60 seconds

A.3 V-ups x 12-15 x 3 sets, rest 60 seconds

+

20 sec. amrap rope slam,

rest 10 sec.

20 sec. amrap kb swing, 70/55#

rest 10 sec.

100m sprint @ max effort

rest 90 sec.

x5 rounds

 

**really get after this conditioning piece. push the effort on all movements, and don’t let up on the throttle during the run.




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