Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x KB Sumo Deadlift
7 x KB Sumo Deadlift High-Pull
7 x American KB Swings
III. Mobility
Impact/Focus: Rope Climb & Bench Press Test
3 Rounds of the following movements for time + reps
3 x Rope Climbs
Max Reps x Bench Press (BW/.75BW)
Post scores to comments.
“Malingering II”
Complete the following for time
Run 400m
32 x Overhead Walking Lunges (45lbs/25lbs)
32 x Ring Push-ups
32 x Box Jumps (24/20”)
Run 400m
22 x Overhead Walking Lunges (45lbs/25lbs)
22 x Ring Push-ups
22 x Box Jumps (24/20”)
Run 400m
12 x Overhead Walking Lunges (45lbs/25lbs)
12 x Ring Push-ups
12 x Box Jumps (24/20”)
Post scores to comments.
Functional Strength Test
3 x Rope Climbs – 1:35 / 2:10 / 3:20
Max Reps x Bench Press @ 195# – 6 / 2 / 4
Malingering Dogsh*t
DNF – 2 Rds in 20:00
3:10/3, 2:27/3, 4:59/3 @95#
17:02
Functional Strength Test:
Total time 10:36 Bench Press 10/7 @ 115#
Malingering II: 26:06 25# Bumper Plate