September 27, 2019 – Strength and Conditioning

Warm Up

Body Armour activation warm-up
Within a 6minute window as many times through of…
-1 Turkish get-up (ea way)
-2 Strict pull-ups
-3 leg raises
-4 Single-arm KB thrusters

A. 3 Rounds For Time of Dumbbell Flat Bench Presses, Pull-Ups, Chest-to-Bar Pull-Ups, and more

3 Rounds for Time:
20 Dumbbell Flat Bench Presses @ 22.5/15 kg
10 Pull-Ups
5 Chest-to-Bar Pull-Ups
3 Burpees + 3 Ring Dips
20 Deadlifts @ 60/40 kg

*Burpees + RDs > Performance – 3 BMU
Post Class option speed work

B.

Calories of Rowing
– 3 sets of 15/12 reps
Rest as needed
*10 Athletic burpees after each Row – Then
Rest 1minute btw rounds –

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