Thursday, 19 December 2024

Conditioning:

Teams of 2 for time:

5 Rounds (each)

P1: 15 Dumbbell Bench Press (50s/35s)

P2: 15/12 Calorie Echo Bike

- Both partners work at the same time and switch when both are completed

- Straight into...

AMRAP 3:

Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.

- Score is time after the 5 rounds are compete (before the muscle ups).

Accessory:

3-4 Rounds for Quality, time permitting:

12 Double DB Prone Row (Or Double DB Bent Over Row) @ moderate weight

- Rest :30

10 Tricep Kickbacks/side @ moderate weight

- Rest 2 minutes between rounds

- Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.