build in movements from conditioning
A. Strength (00:15 – 00:40)
Close Grip Floor Press: 3RM. Rest 2:00
– Grip just inside of shoulders
– Beginner: 5 x 5 with a moderate load.
B. Conditioning (00:40-00:55)
Choose a weight, so that you can do 50+ reps per AMRAP.
DB Bench Press (athlete choice of weight)
Barbell Curls (empty bar)
Russian Twists w. a plate (athlete choice of weight)
Bradford Press (empty bar) (back + front = 1 rep)
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest