Workouts

Today & Previous Upcoming
Flash

Wednesday, December 11th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Chest Stretch, 30 Seconds Per Side
Scap Wall Slides, 30 Seconds
Cat Cow, 30 Seconds
Wrist Rolls, 30 Seconds
-Into-
12 Push-Ups
30-Second Plank
12 Band Pull-Aparts
12 Empty Bar Bench Presses
8 Empty Bar Pause Bench Presses

Strength

Bench Press
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
For Time
Competitive
50 Cal Row
40 Push-Ups
30 Kettlebell Swings (50/35)
60 Double Unders
Performance
40 Cal Row
40 Knee Push-Ups
30 Kettlebell Swings (35/25)
60 Double Unders or 100 Single Unders
Lifestyle
30 Cal Row
30 Elevated Push-Ups
20 Kettlebell Swings
60 Single Unders
Bootcamp

Wednesday, December 11th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Chest Stretch, 30 Seconds Per Side
Scap Wall Slides, 30 Seconds
Cat Cow, 30 Seconds
Wrist Rolls, 30 Seconds
-Into-
12 Push-Ups
30-Second Plank
12 Band Pull-Aparts
12 Empty Bar Bench Presses
8 Empty Bar Pause Bench Presses

Strength

Bench Press
8 Reps @ 40% 1RM (Rest as Needed)
6 Reps @ 50% 1RM (Rest as Needed)
4 Reps @ 60% 1RM (Rest as Needed)
2 Reps @ 70% 1RM (Rest as Needed)
1 Rep @ 80% 1RM (Rest 2–3 Minutes)
1 Rep @ 85% 1RM (Rest 2–3 Minutes)
1 Rep @ 90% 1RM (Rest 2–5 Minutes)
1 Rep @ 95% 1RM (Rest 2–5 Minutes)
1 Rep @ PR Attempt (2–10 lbs Heavier Than Previous 1RM, Rest 2–5 Minutes)

WOD

Workout Format
For Time
Competitive
50 Cal Row
40 Push-Ups
30 Kettlebell Swings (50/35)
60 Double Unders
Performance
40 Cal Row
40 Knee Push-Ups
30 Kettlebell Swings (35/25)
60 Double Unders or 100 Single Unders
Lifestyle
30 Cal Row
30 Elevated Push-Ups
20 Kettlebell Swings
60 Single Unders
Flash

Tuesday, December 10th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Pause Air Squats, 60 Seconds
Alternating Lunge with Overhead Reach, 60 Seconds
-Into=
10 Empty Bar Deadlifts
15 Glute Bridges
15 Air Squats
15 Sit-Ups
5 Push-Ups

WOD

Workout Format
AMRAP 35 Minutes In Pairs
Competitive
50 Split Deadlifts (135/95)
50 Sync Sit-Ups
40 Split Box Jumps
40 Sync Lunges
30 Split Power Cleans
3 Sync Wall Walks
Performance
50 Split Deadlifts (95/65)
50 Sync Sit-Ups
40 Split Box Jumps or Step-Ups
40 Sync Lunges
30 Split Power Cleans
3 Sync Scaled Wall Walks
Lifestyle
50 Split Deadlifts
50 Sync Crunches
40 Split Box Step-Ups
40 Sync Lunges
30 Split Power Cleans
3 Sync Inchworms
Bootcamp

Tuesday, December 10th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Pause Air Squats, 60 Seconds
Alternating Lunge with Overhead Reach, 60 Seconds
-Into=
10 Empty Bar Deadlifts
15 Glute Bridges
15 Air Squats
15 Sit-Ups
5 Push-Ups

Strength

Hang Power Clean
Every 2 Minutes on the Minute
3 Rounds x 5 Light Squat Cleans (Technique Focused)

WOD

Workout Format
AMRAP 35 Minutes In Pairs
Competitive
50 Split Deadlifts (135/95)
50 Sync Sit-Ups
40 Split Box Jumps
40 Sync Lunges
30 Split Power Cleans
3 Sync Wall Walks
Performance
50 Split Deadlifts (95/65)
50 Sync Sit-Ups
40 Split Box Jumps or Step-Ups
40 Sync Lunges
30 Split Power Cleans
3 Sync Scaled Wall Walks
Lifestyle
50 Split Deadlifts
50 Sync Crunches
40 Split Box Step-Ups
40 Sync Lunges
30 Split Power Cleans
3 Sync Inchworms
Strength

Monday, December 9th, 2024 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Secondary Strength Movement

Back Squat

Choose One of the Following Testing Styles.
1 Rep Max Test.
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Or
1) Estimate Your 1 Rep Max.
2) Take 80-85% of That Number.
3) Perform the Below Rep Scheme Doing as Many Reps as Possible at the 80-85%.
4) Plug Your Set Into a Online 1 Rep Max Calculator, Ask Me to Do It, or Use This Equation. “Weight X Reps X 0.333 + Weight = Estimated 1RM”
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) Amrap Rep @ 80% or 85% 1 Rm / Rest 2-3 Minutes

Accessory

1. Back Squat: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Stiff Leg Deadlifts: 3-5 Sets x 10 Reps @ Easy Weight / Rest 1.5-3 Minutes
Flash

Monday, December 9th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Ankle Stretch, 30 Seconds Per Side
Air Squats, 30 Seconds
Alternating Lunge with a Twist, 60 Seconds
Air Squats, 60 Seconds
- Into -
12 Glute Bridges
8 Plank to Push-Ups
8 Supermans
10 Empty Bar Back Squats
8 Empty Bar Pause Squats (2-Second Pause at the Bottom)

Strength

Back Squat
Every 2 Minutes on the Minute
5 Rounds x 8 Reps

WOD

Workout Format
2 Rounds for Time
Competitive
15 Pull-Ups
20 Burpees
25 Wall Balls (20/14)
30 Double Unders
Performance
15 Assisted Pull-Ups
20 Burpees
25 Wall Balls (14/10)
30 Double Unders or 50 Single Unders
Lifestyle
15 Ring Rows
20 No Push-Up Burpees
25 Wall Balls
30 Single Unders
Bootcamp

Monday, December 9th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Ankle Stretch, 30 Seconds Per Side
Air Squats, 30 Seconds
Alternating Lunge with a Twist, 60 Seconds
Air Squats, 60 Seconds
- Into -
12 Glute Bridges
8 Plank to Push-Ups
8 Supermans
10 Empty Bar Back Squats
8 Empty Bar Pause Squats (2-Second Pause at the Bottom)

Strength

Back Squat
8 Reps @ 40% 1RM (Rest as Needed)
6 Reps @ 50% 1RM (Rest as Needed)
4 Reps @ 60% 1RM (Rest as Needed)
2 Reps @ 70% 1RM (Rest as Needed)
1 Rep @ 80% 1RM (Rest 2–3 Minutes)
1 Rep @ 85% 1RM (Rest 2–3 Minutes)
1 Rep @ 90% 1RM (Rest 2–5 Minutes)
1 Rep @ 95% 1RM (Rest 2–5 Minutes)
1 Rep @ PR Attempt (2–10 lbs Heavier Than Previous 1RM, Rest 2–5 Minutes)

WOD

Workout Format
2 Rounds for Time
Competitive
15 Pull-Ups
20 Burpees
25 Wall Balls (20/14)
30 Double Unders
Performance
15 Assisted Pull-Ups
20 Burpees
25 Wall Balls (14/10)
30 Double Unders or 50 Single Unders
Lifestyle
15 Ring Rows
20 No Push-Up Burpees
25 Wall Balls
30 Single Unders
Gymnastics

Sunday, December 8th, 2024 – Gymnastics

Strength

3x5 Assisted Pull-ups
3x6 Negative Chin-ups (use underhand grip)
Accessory
3x12 Inclined Rows
3x10 Dumbbell Lat Pullovers
Core
3x15 Dead Bugs
3x10 Side Plank Rotations
Strength

Sunday, December 8th, 2024 – Overhead Press

General Warm-Up

Foam Rolling Upper Back, 30 Seconds
Foam Rolling Lats, 30 Seconds Per Side
Side-Lying Arm Rotations, 10 Reps Per Side
Chest Stretch, 30 Seconds Per Side
PVC Arm Rotations, 10 Reps
Band Strict Press, 10 Reps

Accessory

1. Strict Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM
2. Chin-Ups: 3-5 Sets x 10 Reps

Strict Press

1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)
Olympic Weightlifting

Saturday, December 7th, 2024 - Olympic Weightlifting 195.2

Accessory

A) Filly Z Press
1:30 effort + 1:00 rest
Perform with a moderate kettlebell & moderate dumbbell. Perform 5 presses per arm per set.
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps
B) KB Deadbug
1:30 effort + 1:00 rest
Perform each set w/ moderate kettlebell
1st set: 10 reps
2nd set: 10 reps
3rd set: 10 reps

Snatch Pull Work: Snatch Pull + Floating Snatch Pull

E2:00MOM3
1 Snatch Pull + 3 Floating Snatch Pull
TOTAL 4 REPS PER SET
ALL SETS @ 80%
% of Snatch

Front Squat

E2:30MOM5
1st set: 4 @ 70%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
5th set: 4 @ 75%
Olympic Weightlifting

Saturday, December 7th, 2024 - Olympic Weightlifting 195.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: 3-POSITION SNATCH + OHS

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Snatch

C&J Work: 3-POSITION CLEAN + Split Jerk

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 65%
2nd: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of C&J
Bootcamp

Saturday, December 7th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
Leg Swings, 60 Seconds Per Side
10 Walking Lunges with a Twist Per Side
- Into -
2 Rounds:
8 Thrusters
8 Pull-Ups, Assisted Pull-Ups, or Ring Rows
1 Minute Box Jumps
1 Minute Plank Hold
1 Minute Double-Unders or Single-Unders

WOD

Workout Format
30 Minute AMRAP in Teams of 3
Competitive
10 Sync Burpees
36 Thrusters (95/65 lbs)
36 Pull-Ups
36 Box Jump Overs
120 Double-Unders
Performance
10 Sync Burpees
36 Thrusters (45/35 lbs)
36 Jumping Pull-Ups
36 Box Jump or Step-Overs
120 Double-Unders or 204 Single Unders
Lifestyle
10 Sync No Push-Up Burpees
36 Thrusters
36 Ring Rows
36 Box Step-Overs
120 Double Single Unders
Strength

Friday, December 6th, 2024 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh, 30 Seconds per Leg
Foam Rolling Inner Thigh, 30 Seconds per Leg
Glute Release with Lacrosse Ball or Foam Roller, 30 Seconds per Side
Pancake Sit-Ups, 10 Reps
Hip Circles, 10 Reps per Leg
Cossack Squats, 10 Reps per Leg (3-Second Hold)
Band Good Mornings, 10 Reps

Accessory

1. Deadlift: 3–5 Sets x 10 Reps @ 40–50% of 90% 1RM
2. Good Mornings: 3–5 Sets x 10 Reps

Deadlift

1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)
Flash

Friday, December 6th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
3 Rounds:
8 Deadlifts (Add Weight Each Round)
2-Length Farmer Carries
Plank Hold, 60 Seconds
Echo Bike, 60 Seconds

WOD

Workout Format
20 Minute AMRAP ~ In Pairs ~ Split Work
Competitive
40 Deadlifts (155/115)
40 Calorie Echo Bike
40 Farmer’s Carries (60/45)
Performance
40 Deadlifts (135/95)
30 Calorie Echo Bike
40 Farmer’s Carries (50/35)
Lifestyle
30 Deadlifts
20 Calorie Echo Bike
30 Farmer Carries
Bootcamp

Friday, December 6th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
3 Rounds:
8 Deadlifts (Add Weight Each Round)
2-Length Farmer Carries
Plank Hold, 60 Seconds
Echo Bike, 60 Seconds

Strength

Deadlifts 
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

Workout Format
20 Minute AMRAP ~ In Pairs ~ Split Work
Competitive
40 Deadlifts (155/115)
40 Calorie Echo Bike
40 Farmer’s Carries (60/45)
Performance
40 Deadlifts (135/95)
30 Calorie Echo Bike
40 Farmer’s Carries (50/35)
Lifestyle
30 Deadlifts
20 Calorie Echo Bike
30 Farmer Carries
Flash

Thursday, December 5th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds
Into -
Forearm Plank to Push-Up, 60 Seconds
Dead bug, 60 Seconds
8 Toes-to-Bar or Leg or Knee Raises
8 V-Ups
500-Meter Row

WOD

Competitive
500-Meter Row
30 Toes-to-Bar
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Performance
500-Meter Row
30 Leg Raises
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Lifestyle
400-Meter Row
20 Hanging Knee Raises
400-Meter Row
20 Lying Leg Raises
400-Meter Row
20 Sit-Ups
Bootcamp

Thursday, December 5th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds
Into -
Forearm Plank to Push-Up, 60 Seconds
Dead bug, 60 Seconds
8 Toes-to-Bar or Leg or Knee Raises
8 V-Ups
500-Meter Row

Strength

Push Press
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

Competitive
500-Meter Row
30 Toes-to-Bar
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Performance
500-Meter Row
30 Leg Raises
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Lifestyle
400-Meter Row
20 Hanging Knee Raises
400-Meter Row
20 Lying Leg Raises
400-Meter Row
20 Sit-Ups
Strength

Wednesday, December 4th, 2024 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Secondary Strength Movement

Bench Press

1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 5 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)

Accessory

1. Bench Press: 3–5 Sets x 10 Reps @ 40–50% of 90% 1RM (Rest 2–3 Minutes)
2. Pull-Ups: 3–5 Sets x 10 Reps (Light Weight, Rest 1.5–3 Minutes)
Flash

Wednesday, December 4th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

WOD

Workout Format
AMRAP 12
Competitive
12 Push Presses (95/65)
12 Pull-Ups
12 Deficit Push-Ups
12 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
Performance
12 Push Presses (65/45 lbs)
12 Jumping Pull-Ups
12 Push-Ups
12 Pike Push-Ups
12 Pull-Ups
Lifestyle
12 Push Presses
12 Ring Rows
12 Elevated Push-Ups
12 Z-Presses
12 Jumping Pull-Ups
Bootcamp

Wednesday, December 4th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

Strength

Bench Press
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

Workout Format
AMRAP 12
Competitive
12 Push Presses (95/65)
12 Pull-Ups
12 Deficit Push-Ups
12 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
Performance
12 Push Presses (65/45 lbs)
12 Jumping Pull-Ups
12 Push-Ups
12 Pike Push-Ups
12 Pull-Ups
Lifestyle
12 Push Presses
12 Ring Rows
12 Elevated Push-Ups
12 Z-Presses
12 Jumping Pull-Ups
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