General Fitness Tuesday 10-6-15

Prep Work

3 min of Row/bike/run
50′ Inch worm push ups
2X10 Lat pull ups
2X10 T-spine wall press
2X5 Wall ball shots As high as possible

A.
4 sets of
Dumbbell strict press X8 20-25% 1RM Strict press
Rest
X8 (4 on each leg)
Single leg box jump-Start small build up
rest as needed in between sets

B.
LVL 1
3 min AMRAP
10 Double KB Thrusters
10 DB KB Swings

3 Min AMRAP
40 Double unders
10 Wall balls

6 Min AMRAP
20 DB KB Thrusters
20 DB KB Swings

6 Min AMRAP
80 Double unders
20 Wall balls 

LVL 2-Only perform if you have Ring muscle ups/BAR MU/ Etc. No excessive modification of this workout
16 Min EMOM
Min 1-4
Odd 10 Thrusters 95/65
Even 5 Ring muscle ups
Min 5-8
Odd 10 Thrusters
Even 5 Bar muscle ups
Min 9-12
Odd 10 Thrusters
Even 15 C2B
Min 13-16
Odd Thrusters
Even 3 rope climbs

Optional Conditioning
(Best performed in separate training session, if you are interested in signing up for a competition in the future you will need to know how to grind. This will help not only with the physical capacity but also the mental aspect.)
48 min of rowing
****Goal should be to keep within 1-3 seconds per 500M of last weeks 24 min session. If scheduling doesn’t work for you make up on Thursday

Cool Down
Mobility
Post results

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