** STRENGHT & CONDITIONING **
WARM-UP
AMRAP x 6 MINUTES
3 Push-Up to Pike
6/4 Cal Row
3/3 SA DB Push Press
20 Single Unders*
*At minute 3:00, switch to Double Under practice.
STRENGTH
4×3 @ 80-85%
Push Press*
*Base percentages off 2-Rep Heavy.
BENCHMARK WORKOUT “LIGHT IT UP”
FOR TIME
50/40 Cal Row
60 Up-Downs
70 Alt. DB Hang Snatch + Push Press*
60 Up-Downs
150 Double Unders
*1 REP = 1 Hang Snatch + 1 Push Press