A. GENERAL (6:00)EMOM 61- :45 Shuttle runs or Machine2- :45 Lunges steps + Rotation3- :45 Shuttle runs or Machine4- :45 Inchworm Push ups5- :45 Shuttle runs or Machine6- :45 Plank Shoulder Taps
B. MOBILITY / ACTIVATION (4:00)2 Sets- 6 Band Dip Push Downshold extension on 6th rep for 10 seconds: - 6 Band Chest Press + Protraction
C. SPECIFIC (8:00)Dumbbell Bench Press- Demonstrate and coach athletes through the points of performance for the dumbbell bench press- Ramp up to workout weight in sets of 3. —Strict Ring Dips- :15-20 Sec support hold on rings- 5 Jumping Ring Dips- 2-5 Strict Ring Dips / Box Dips / Band assistedC2. SPECIFIC (10:00)Dumbbell Man Makers4 Push ups, hands on DBs4 DB Rows (alternating)4 Hang Squat Clean Thruster1 Man Maker—CarryDemonstrate and progress members through the carrying options you have.
Band Face Pulls3 x 20
Goal: Upper Body Accessory
6 Sets6 Dumbbell Bench Press, Heavy6 Strict Ring Dips
Rest 1:00-1:30 Between Sets
Score: WeightTC: 14:00
Scaling OptionsBeginner6 Dumbbell Bench Press, Moderate6 Bench Dips
Intermediate6 Dumbbell Bench Press, Heavy6 Strict Band Assisted Ring Dips
Amrap 15 minutes50 Double Unders4 Dumbbell Man Makers @ 2 x 35/20 lbs200' Carry*
Score: Rounds & RepsTime Cap: 15 minutesKG: 15/9, Beg: 7/5 Int: 11/6
Scaling OptionsBeginner50-100 Single Unders4 Dumbbell Man Makers @ 2 x 15/10 lbs200' Farmer's Carry*
Intermediate30-50 Double Unders4 Dumbbell Man Makers @ 2 x 25/15 lbs200' Farmer's Carry*