031116 – Friday

Strength:

  1. The Segment + Eccentric Pull-up 5sx3r

(Take 5 seconds to descend to a dead hang)

** Rest 90-120 seconds between sets

 

  1. TRX/BB Assisted Pull-ups 3sx5r

** Rest 90-120 seconds between sets

1 set to absolute failure

 

  1. BB Deadlifts (80% of best weight) 3sx4r

 

  1. BB Push Press (70% of best weight) 3rx3s

Conditioning:

In 2 partner teams complete the following:

16 min EMOM:

  • Partner 1
    • 5 KB SDHP
    • 10 KB push-ups
    • 15 KB Rack Squats
  • Partner 2
    • 80 jump rope singles

Both partners complete the complex at the same time, then switch when next minute starts.

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