Tuesday

CLASS PROGRAM

A.) Bench Press

5-5-5-5-5

*working to a heavy set, athletes choice in weight

B.) 3 rounds - for time

16 DB OH lunge 50/35*

12 Deadlift 225/155

16 HSPU

* 8 Right / 8 Left, must bring DB down and switch hands on floor. May touch n go. 

—————— 

C.) Strength + skill

3 rounds

12 weighted back extension, behind neck w/ bar

4 defecit strict HSPU @ high

3 rounds

10 - onelegged hip extension (R+L)

5 - box jumps @ high

3 rounds

5 - straddle to HS hold

5 - reverse burpee to pistol (5/5) 

D.) conditioning + skill

5 rounds

14/12 calorie AD

40’ HS walk

-90 sec rest

EMOM 16

1: 13 bar facing burpees

2: 13 SDLHP 95/65

3: 13 ring dips

4: rest