A) 4 sets/super set:
5 Ring dips (add weight if able/use bands if needed or 10-15 box dips)
5 Bench press
10 Reverse grip bent over rows
-15min cap-
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B) EMOM 18mins (fight gone bad style):
Min1- Double unders
Min2- Alt db snatches – up to 22.5/15kg
Min3- T2b
Min4- Single db shoulder to overhead
Min5- Cal row
Min6- Rest
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-If time-
C) 2 Rounds:
20 Landmine rotations
30 Sec side plank e.s
20 Hollow body rocks
–
Notes:
Part A – Some general hypertrophy/strength work. In to the bench press pre-fatigued from the dips and then evening it out with some pulling. Keeping the weight on the rows at a point where we you dont have to use your legs or move your upper body to the bar.
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Part B – Fight gone bad style workout where we go for as many reps as possible within the minute. Really trying to push that redline here while at the same time being tactful. Some movements may be slower than others and/or an individual may struggle with 1 movement more than others but use this as your “recovery”, try to relax and focus on breathing while moving then turn it back up during another/the next movement (know your strenghts).
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Part C – This piece is only if we have time and is a quick accessory piece focusing on our core with rotational and bracing work
