Tuesday

Class Program

A.) Bench Press

-heavy set of 10

(roughly 70% +/-) 

B.)  4 rounds for time 

40 double unders

15 ring dips

10 burpees

scaled : box dips

———————— 

C.) strength

pushpress + push jerk + split jerk

(2+1+1) - work up to heavy

DB single arm strict press

— heavy set of 5 on each side

DB single arm push press

— heavy set of 5 on each side

D.) metcon

3 rounds

1 min push ups

1 min rest

1 min ME HS walk shuttle  (10’ lengths, working on fatigued stand up, turnaround, setup and go. Hand stands start hands behind 10’ line)

1 min rest

Once completed start:

3 rounds  

1 min ME Air dyne

1 min rest

1 min ME Strict HSPU

1 min rest