שישי 13.11.26

Conditioning :

Teams Of 2

Part 1 – 15Min To Complete (Split As You Like)

3 Rounds

500M Row

30 Wall Balls (20/14lbs)

Part 2 – 15Min To Complete (Round For Round)

10 Rounds Total

10 Deadlifts (100/70kg)

20 Hop Overs Bar

Part 3 – 15Min To Complete (Split As You Like)

60 Single-Arm DB Step Ups (22.5/15kg)

400M Run Together

40 Toes To Bar

400M Run Together

20 Wall Walks

*If You Finish Early, Rest Until The 15Min Mark

Scale Up :

Rx+ : 110/80kg

Rx++ : Dual DB Step Up (22.5/15kg)

Mobility – 10Min

2Min Wrist Stretch

2Min Lat Stretch

2Min Couch Stretch

2Min Thoracic Rotation

2Min Calf Stretch

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Strongman

Strength

Bench Press

5-5-5-5-5

Rest 2–3Min

Super Set x5

12 DB Chest Fly

12 Dual DB Arnold Press

Rest 2Min

5 Rounds For Quality

20M D-Ball Bear Hug Carry (Heavy)

20M Sled Rope Pull (Heavy)

Rest 2Min

Finisher

2 Rounds

1Min Max Distance Conan’s Wheel