Warm-up

Strength:

Partner up with someone of equal strength on the bench press and start on different stations.

Every 90sec x 4 sets (8 total rounds, 4 of each)

1- Tempo Bench Press x 5 reps @22X1 + Dynamic Push-ups in remaining 60sec

2- Horizontal Ring Row x 8 reps + Dead Hang from Pull-up Bar in remaining 60sec

*2sec lowering with a 2sec FULL STOP with tension touching the chest

*Make the ring rows as hard as possible

Conditioning:

As many Rounds and Reps as Possible in 11min of:

3 Wall Walks

6 Renegade Rows

9 Dumbbell Front Squats

12 Lateral Burpees Over the Dumbbell

*Even if you don’t have tape lines down, please hold the standard on wall walks. Hands cannot move unless both feet are on the wall. Both hands must touch 10in away from the wall. Hands must return to start position before feet touch the floor.

*Row, push-up, row, row push-up, row NOT row, push-up, row, push-up, row, push-up…

Finish:

If time allows…

2-3 sets for quality
16 Single Leg Alternating V-Ups

16 Pike Overs
16 Flutter Kicks (each leg)
Rest 90sec