STRENGHT & CONDITIONING
WARM-UP
2 ROUNDS
100m Run
10 Plate Deadlifts
20 Alt. Shoulder Taps
10 Alt. Dead Bugs
Into…
2 ROUNDS
100m Run
10 plate G2OH
5 Push-Ups to Pike
10 Alt. Bird Dogs
STRENGTH
6-4-2*
Bench Press
*Start Moderate and Build to a
Moderate-Heavy Weight. Superset each
set with 15 Banded Pull-Aparts and 20
Banded Hammer Curls.
-Rest as Needed b/t Sets-
WORKOUT
EMOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
5 Hand Release Push-Ups
7 Plate G2OH
9 Sit-Ups
*Pick Up Where You Left Off.