WOD
Strength
5-6 sets:
Work to 2RM bench press w/pause on chest
20 sec. chin over bar hold
Conditioning
4 Rounds for Time of:
20 Abmat Situps | R+ GHD
30 Thrusters (45/35)
40 Double-Unders
Extra
BS: Every 90 sec: 50/6, 60/5, 70/4, 80/3*2, 85/2*2, 90/1*2
6 min. EMOM – 8 perfect hollow/arch kips on bar
16 min. EMOM
E- 3 TTB + 3 Bar MU
O- 3 pull-ups + 3 C2B
Midline-After:
8 min. alt tabata
Hanging Hollow hold
Hanging L-sit hold
ALLEN CORE FITNESS
Dumbell bench press superset with bent over row: 5×15
5 sets with 2 min rest:16 cal row sprint
50 ft monster walk
16 jumping lunges
