Strength
5-4-3-2-1
Push Press, climbing
Bent over Barbell Row, climbing

Conditioning
“Spitfire”
AMRAP x 8 minutes:
2 Overhead Squat, 95/65
2 Ring Muscle Up
4 Overhead Squat
2 Ring Muscle Up
6 Overhead Squats
2 Ring Muscle Ups

…Continue to add 2 reps to the Overhead Squat each round until 8 minutes is up. The Ring Muscle up stays at 2 reps each round.

Daily Midline
8 rounds Tabata (20 seconds work, 10 seconds rest)
Heel Touches
Plank Hip Touches

Click here to record scores to Train Heroic
Click Here to Sign up for class