Friday-Performance
Warmup-Complete
30 Sumo Good Morning (Bar)
5-10 Strict Ring Dips
5-10 Beat Swings
50-100 Doubles
A) Deadlift (Sumo or Traditional)
3-6-9-12
3-6-9-12
*UB TnG w/perfect form
B) Intervals:
AMRAP 3
30/20 cal AD
then, max ring dips
*Rest 2 mins
AMRAP 3
30/20 cal Row
then, max C2B Pull ups
*Rest 2 mins
AMRAP 3
60 Air Squats
then, max doubles
*Rest 2 mins
AMRAP 3
15 Sandbag Cleans (120/80)
then, max T2B
*Score Total Reps
Friday-Fitness
Warmup-Complete
30 Sumo Good Morning (Bar)
5-10 Strict Ring Dips
5-10 Beat Swings
50-100 Doubles or Singles
A) Deadlift (Sumo or Traditional)
3-6-9-12
3-6-9-12
*UB TnG w/perfect form *Use KB’s if needed
B) Intervals:
AMRAP 3
20/15 cal AD
then, max Parallette dips or Push ups
*Rest 2 mins
AMRAP 3
20/15 cal Row
then, max Ring Rows
*Rest 2 mins
AMRAP 3
40 Air Squats
then, max Singles
*Rest 2 mins
AMRAP 3
15 Sandbag Cleans (50/30)
then, max Knee Raises or Sit ups
*Score Total Reps