WOD
Strength
5 Supersets:
5 Single arm DB Bench Press (5/arm)
6 Double KB swings (AHAP)
Conditioning
For Total Reps:
4 min AMRAP:
20 air squats
5 Abmat Sit-ups
4 min AMRAP:
15 Goblet squats (50/35)
5 V-Ups
4 min AMRAP:
10 Double DB Front Squats (50s/35s)
10 Toes to Bar
4 min AMRAP:
5 DB Single Arm OHS (50/35 alt. ea round)
35 Double Unders
Extra
Strength
5 sets of 5 DB seated strict press building to 5RM
*don’t let back overarch into inclined position
Skill
3 sets on bar
5 sec. arch hold + 5 sec. hollow hold + 10 hollow/arch kips
10 min. EMOM
E- 6 scapula pullups + 10 sec. hold at top on last rep
O- 4 Strict hollow pullup to butterfly pullthrough
Midline-After
30 jefferson curls with empty bar
Allen Core Fitness
Strength
- 600 meter bear hug medball carry
- Bench press 5×10 at 60% every two min
Emom x 12
- 10-12 burpees
- 12 seated dumbell press
- 15 Russian kettle bell swings
