Friday, June 17th, 2022

Warm-up (15 minutes)

as many quality reps as possible x 5 mintutes
30 single unders
10 ring rows
6 inch worms with a push-up
10 band good mornings
PVC ground to overhead demo and form check x 10 minutes
PVC clean deadlift 3-5 reps
PVC snatch deadlift 3-5 reps
PVC clean 3-5 reps
PVC snatch 3-5 reps
PVC clean and push press 3-5 reps

DB BENCH PRESS

Every 3:00 minutes on the minute x 4 rounds
dumbbell bench press x 10

Recover 10-15 seconds
Seated band row x 15-20 reps

*make sure the weight is heavy enough that each set feels challenging on the bench press with the last set being a really tough, and with the band you should feel the burn.

10 rounds for time (15 minute time cap)

5 barbell ground to overhead (95/65) (synchro)
6 KB farmer carries (90/50) (1 gym length) (you go I go switching at half)
5 strict pull-ups (synchro)

* grab a partner about the same fitness level as you as. The ground to overhead should be locked out overhead together, and the pull-ups should have both partners finishing with arms fully extended together. Be ready for your grip to start suffering.