Wednesday, July 20, 2022

Strength

Every 1:30, 3 Rounds
1) 6 (33X) Tempo Banded Strict Ring Dip (FX: Tempo Bench Dip) (RX+: Strict)
2) 15/15 Single Dumbbell Row
3) 50’/50′ Banded Lateral Monster Walk
*Ring Dip = 3s eccentric, 3s pause at bottom of dip, then explode

Conditioning

For Time:
30-24-18 Box Jump Overs (24/20)
15-12-9 Squat Cleans

Clean Weights:
(RX: 135/95, 165/115, 185/125)
(FX: 95/65, 115/80, 135/95)
(RX+: 165/115, 185/125, 205/145)

*10:00 Cap