A.) Take 15 minutes to work up to 3RM Chin-Up
B.) 8 Rounds,
In 1 Minute:
In 1 Minute:
10 DB Snatches (70/50) *5 each arm*
Max Double Unders in remaining time
Rest 1 Minute
Rest 1 Minute
Rest 5 Minutes
C.) 6 Rounds,
In 1 Minute:
6 Deadlifts (275/185)
Max Abmat Situps in remaining time
Rest 1 Minute
Rest 5 minutes
Max Abmat Situps in remaining time
Rest 1 Minute
Rest 5 minutes
D.) Conditioning: Treadmill Hill Sprints
- Start the treadmill and walk slowly for 2 minutes.
- Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. - As soon as it's up to speed, sprint for 20 seconds.
- At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. (Grab the handrails. Trust me.)
- Repeat 10 times.
- Drop the speed and the incline and walk slowly for another 2 minutes.
- Start the treadmill and walk slowly for 2 minutes.
- Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. - As soon as it's up to speed, sprint for 20 seconds.
- At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. (Grab the handrails. Trust me.)
- Repeat 10 times.
- Drop the speed and the incline and walk slowly for another 2 minutes.
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