Strength Work: (10:00) Alternate between movements: 3 Sets for Quality (rest as needed) 6-8 Tempo Dips (3 seconds down) (Rings OR Bar Dips) 12 Pistols (weighted if needed) Then (14:00) 5, 6, 8 Bench Press (Barbell OR Dumbbell) METCON (20:00) 3 ROUNDS: 25 Push Ups 50′ Double DB Walking Lunge (athlete choice on weight) 25 […]
Superset: (20:00) A) Deadlift 5 – 7 – 9 B) Strict Press 5 – 7 – 9 *Build to a heavy set of 5, back off 10%-15% for a set of 7, back off 10% for a set of 9 METCON: (15:00) Every 3:00 x 5 5 Strict Deficit Handstand Push-ups (RX: 25 lb plate)
Alternate Between Movements: (20:00) 4×4 Back Squat @ 75% OR Moderate Set of 4 4, 6, 6, 8 Strict Weighted Pull Up OR Chin Up *For back squat, all same weight — for pull/chin ups, heavier for lower reps, decrease weight as reps increase METCON: (20:00) 5 Rounds: 40 Double Unders 20/16 Cal Bike 10
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