Strength
1A) Fitness: 3×5 Press LP, then add 10 to 20% and do 2×5 Push Press
Performance: Heavy triple push press, then two drop sets at -5% & -10%
1B) 3×20 (10L/10R) Dumbbell Rows AHAP, use benches
Conditioning
Working in teams of two, row 3k meters:
Partner One
- Row 300m
Partner Two
- 8 Handstand Push Ups
- 12 Toes to Bar
- 8 Strict Ring Dips
Do not switch until you are both finished. Continue until you complete all 3k meters.