B. Mobility
Rotating scorpions
60 seconds
C. Specific
2 sets
3 x 1&1/4 push-ups*
5 Bench press @ascending
5 Scap pulls + 1 strict pull-up @3sec down
*
*Beginners can do these hand elevated
Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Then directly into as many repetitions as possible (AMRAP), unbroken, strict pull-ups.
Rest 3-5mins between sets
Scaling options
Beginner & Intermediate:
As written
COMP
For time
1000m Row
200′ HS walk
1000m Row
*Hold every rep for 2 seconds at peak contraction
Point of performance:
DB Pullover
As heavy as possible to keep control. While you move your hands back, make sure that your spine stays in the exact same position (neutral).
Hollow body hold
For the advanced, perform this one with a plate in your hands. Make sure your body is as tight as possible.
Banded skull crushers
Reach muscle failure and make sure your set lasts between 40 and 60 seconds!
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TC: 35mins
Scaling options
Beginner
As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press @moderate
Max Ring rows*
*Keep the same angle and body position each round
Intermediate
As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press @70%
Max Assisted Strict Pull-Ups
COMP
As written