WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Deadbugs

5/side Front-to-Back Lunges

10 Good Mornings

1:00 Easy Cardio

Take your time with the Dead Bugs and Good Mornings and really make sure you are hitting good position and activation.

1b) 11:00 – 23:00 – Every 2:00 x 6 sets:

7 Close Grip Bench Press 

+

14 Dumbbell Overhead Tricep Extensions

Start around 60% of your 1RM, and build as deemed fit.. Load as deemed fit for the Overhead Tricep Extension.

1c) 23:00 – 32:00 – Every 1:00 x 9 sets: 5-8 Chin-ups

Pick a rep scheme you can maintain unbroken for all 9 sets. Add assistance/load as deemed fit.

1d) 35:00 – 45:00 – 10 minute AMRAP:

21 Abmat Sit-ups

15 Push-ups

9 D-Ball Bear Hug Box Step-ups 70/50 @ 24/20

Scale as needed. Step-ups are 9 total reps.

Accessory:

2) Secondary Conditioning – Hill Spring: 10 x 30 seconds

Rest 2 minutes between sets. Hard efforts.

3) Olympic Lifting – Push Jerk + Split Jerk:

2 sets of 2 + 1 @65%

2 sets of 2 + 1 @70%

3 sets of 2 +1 @75%

Rest 90-120 seconds between sets.

4) Gymnastics Conditioning – 5 rounds of:

10 Supinated Bar Rows

10 Banded Dumbbell Pull Overs

10 Strict Ring Dips

As fast as possible for quality.

5) Trunk – 7 minute AMRAP:

20 Banded Mountain Climbers

20 Hollow Rocks

Hold to tight good positions over going fast.

6) Posterior Accessory – Banded Bulgarian Split Squats: 4 sets of 10/side

Rest 90-120 seconds between sets. Build to a max band tension.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE