STRENGHT & CONDITIONING
WARM-UP
3 ROUNDS
15/12 Cal Row → 12/10 → 12/8
5 Push-Up to Down Dog → 5/5 Single Arm DB Strict Press → 5 Empty Barbell Strict Press
:20 Top of V-Up Hold → :20 Hollow Hold → 10 V-Ups
5 Kip Swings → 5 Toes to Something → 5 Toes to Bar
Note: Arrows denote progressive rounds
STRENGTH
ON A 15:00 RUNNING CLOCK
Build to a Heavy 2-Rep Push Press
WORKOUT
8 ROUNDS FOR TIME
10 Single DB Alt. Hang Power Clean + Press
10/8 Cal Row
10 V-Ups or Toes to Bar*
*Athlete Choice