May 30, 2018


10 min for quality
10/7 Calorie bike
5 Bootstrap squats
5 Barbell good mornings
5 strict press (empty bar)
5 C's & D's
*This should be done at a conversational pace.
Strict press
Every 3 minutes for 15 minutes
Strict Press x 3
*After each set of strict press, perform 5-6 Strict pull ups
*Start at a moderate weight and build. The last set should be 50/50 if you get all 3 strict presses.
**NO kipping! If you cant perform the pull ups, modify so that you are able to hit the correct amount of reps while also making it challenging
Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP
10 Thrusters 95/65#
10 Toes to Bar
10 Bar facing burpees
Optional Accessory
"Swole Sesh"
10 Bicep curls
Rest 30 seconds
10 DB Lateral raises
Rest 30 seconds
20 Banded overhead tricep extensions
Rest 60 seconds

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