General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

3×5 PVC Pipe Pass Through, slow and controlled

Then:

2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position.

Two sets, Rest 60sec between each set

Then:

10 Bench Press @ 45-95 lb barbell or 2 x 15-30 lb dumbbells

10 Seated Strict Press @ 2 x 15-25 lb dumbbells

*Have the dumbbells for the seated strict press sitting at your feet.  Once you are done benching, immediately sit up and grab the dumbbells for the strict press.  There is no rest between the bench and strict press.

10 Sets

60 Sec Rest between Sets

Then:

25 Min AMRAP  (as many reps as possible)

 

*Pull-Ups.  These should be done in sets of 1-5 (do not try and get 15 reps first set.  This should be a steady few rounds of solid reps with full extension at the bottom and chin over the bar at the top). If you are unable to do a Pull-Up, do negatives here.  Try for 3 second hold as you descend.

 

*Dips.  Use a dip bar is possible.  Feel free to place a band over the dip bar if you need assistance.  If you do not have a dip bar, use a bench and try to keep your body close to the bench and keep your shoulders down.

 

*Weighted Knees-to-Elbows.  Use ankle weights, hold a 5-10 lb dumbbell between feet, or hold 5-10 lb ball between feet.  Make sure to bring knees to chest as hard as possible.

25 Min Total

Then:

Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)