10 Pass Thrus
10 Ring Pull-Ups
10 Negative Push-Ups
20 Plank Shoulder Taps
STRENGTH & CONDITIONING
EMOM-every min for 30Mins
1st Min- Max Reps Bench Press (Bodyweight-75%/50%) (+Bodyweight-100%/75%)
2nd Min- Rest
3rd Min- Max Reps Strict Pull-Ups (+Weighted)
4th Min- Rest
5th Min – Max Cal Assault Bike
6th Min- Rest
*Everyones weight will be different….you can adjust up and down each round to ensure youre getting a good amount of reps and not struggling to get 1 or 2. If youre not very good on bench press be smart and go with a lighter weight you can control and stabilize well on each rep.
*Go weighted on strict pull-up if able but still in a good rep range.
MAX EFFORT STATIC HOLD WORK (after class if need be)
Staying In Order find the max time you can hit on each one, whenever you fail on an exercise go directly into the next.
1st – Max Hollow Hold
2nd – Max L-Sit Plate Hold Overhead (45/25)
3rd – Max Plank Hold
4th – Max Superman Back Extention Hold