Workout of the Day:
For Time:
2000m Row
50 Burpees
50 KBS
50 Hanging Knee Tucks
50 Slam Balls
Competition:
A. Bench (Based off 2 Rep Max)
;45/2:00
4.2.4.2.4 (4s@80% 2s@85)
3.1.3.1.3.1 (3s@87.5 1@90)
B. Ring Push Up (5) + Burpee (5)
Six Sets
C. Deadlift (based of 1RM)
3.1.3.1.3.1. (3s@80 1s@85)
D. Banded RKBS (5) + RKBS (heavier) Max Reps
4 Sets
E. Conditioning
Sets: 1, 3, 5
Run 200m
30 Sec Max Front Squats (135/95)
30 Sec Max MU
Sets: 2, 4, 6
Run 400m
15 Sec Max Thruster (135/95)
15 Sec Max C2B
Set: 7
Row 600m
* As fast as possible.