Monday
STRENGTH
3 Sets:
Pendlay Rows x 6-8 reps
Handstand Practice/ Plank Holds x 40-60 sec
Rest 2 min
CONDITIONING
"Death By" Thrusters (95/65)
Tuesday
STRENGTH
5 Sets: DB Bench Press x 6-8 reps
Rest 2 min between sets
CONDITIONING
For Time:
24/20 Cal Row
24 Ring Dips
24 DB Snatch, alternating
*EMOM stop and do 10 Double-Unders
Wednesday
STRENGTH/SKILL
Hang Squat Clean, heavy double
Thursday
CONDITIONING
400m Sprints x 4
Rest as needed between sprints
Friday
SKILL
Kipping Handstand Push-Ups/ Dynamic Push-Ups
CONDITIONING
"Mary"
20 min AMRAP:
5 HSPUs
10 Pistols
15 Pull-Ups
Saturday
TBD