FBB 3 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Bench Y Raise @ moderate weight – maintain quality
3 Rounds
10 Standing Barbell Curl @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
Monostuctural
Go in Heats
RECORD 1KM ROW FOR TIME
After your heat is done proceed to midline finisher
50 V-ups
50 Leg raises
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
Warm-up: 200m Run 20 90/90 hip stretch 10 Cat cows WRIST PREP 1 Rounds 20 Banded pull aparts 10/side Single dumbbell Strict press 20...
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