Warm Up
20 Prone Supinated A’s
20 Prone Pronated A’s
20 Prone T’s
20 Prone Y’s
2 Rounds
30 Jumping Jacks
3 Strict Pull Ups or 8 Ring Rows
4 Inchworm to Push Ups
16 Reverse Lunges
Strength: Bench Press
Every 2 Minutes On The Minute x 4 Rounds
10 reps @ 54% of working max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
20 Min AMRAP
ELITE
10 Pull Ups
10 DB Bench Press (50/35)
50 Walking Lunges
COMPETITIVE
10 Jumping Pull Ups
10 DB Bench Press (35/25)
50 Walking Lunges
PERFORMANCE
10 Ring Rows
10 DB Bench Press (25/15)
50 Walking Lunges
Stimulus Points
This is a long muscular endurance workout. Let the arms recover during the lunges, take breaks when you need to.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds Side Plank Right
Even Minutes) 30 seconds Side Plank Left
Cool Down & Dismissal
Prayer stretch
Doorway chest stretch
Quad stretch