A. Strength
3 sets of
Frontsquat x 8-10 reps
1 arm Ring Row OR hold x 8-10 reps
DB Bench Press x 8-10 reps
B. Conditioning
AMRAP 8 min
1 Round of „WOD“, 10/8 cal ski/bike/row
2 Rounds of „WOD“, 10/8 cal ski/bike/row
3 Rounds of „WOD“, 10/8 cal ski/bike/row
* Continue To Add 1 Round Until Time Cap
1 Round of „WOD“:
5 DB Hang Squat Cleans
6 Hand Release Pushups or use Paralettes/Plates
7 Weighted Situps
2 min rest
AMRAP 8 ascending reps:
1 DB Man Makers (50, 35)
1 Line Sprint
2 DB Man Makers
1 Line Sprint
3 DB Man Makers
1 Line Sprint
And so on continuing in this fashion..