A10
10-9-8-7-6-5-4-3-2-1:
Box Dips
Seated Strict Press (sitting on box)
2x Torpedo Bent Over Row (HEAVY)
Jumping Pull-ups
… then back up the ladder starting back over at 1
A20
10-9-8-7-6-5-4-3-2-1:
Box Dips
Seated Strict Press (sitting on box)
2x Torpedo Bent Over Row (HEAVY)
Jumping Pull-ups
… then back up the ladder starting back over at 1
BUILT BODY
Strength
Back Squat: Sets of 5
Core
5 Rounds:
30 Seconds: L-sit
30 Seconds: runners
30 Seconds: Flutter Kicks
Conditioning
30 2xTorp front squats
30 Single Torp Front Squats
30 Air squats
(5 min cap)
Mobility
Samson stretch: 90 seconds per leg
