Essentials:
A.
5 Sets
Single Arm Dumb Bell Press x 8-10 reps each side
OT 3min Marks
*Start with weakest side first.*
REST 5min
B.
3 Sets
Stationary Dip Negatives x 8-10 reps
Tempo 31A1
OT 2min Marks
REST 4min
C.
5 rounds for time:
Waiters Carry 50meters (right arm 25m left arm 25m)
No-Pushup Burpee x 10 reps
Fitness:
A.
5 Sets
Single Arm Dumb Bell Push Press x 8-10 reps each side
OT 3min Marks
*Start with weakest arm first*
REST 5min
B.
3 Sets
Weighted Stationary Dip Negatives x 8 reps
Tempo 31A1
OT 2min Marks
REST 4min
C.
5 rounds for time:
Waiters Carry 50meters 55/35 (right arm 25m left arm 25m)
No-Pushup Burpee Box Jumps x 10 reps 20”
Performance:
A.
5 Sets
Push Press x 8, 8, 4, 4, 2
OT 3min Marks
REST 5min
B.
3 Sets
Weighted Stationary Dips x 5 reps
Tempo 22×1
OT 2min Marks
REST 4min
C.
5 rounds for time:
Waiters Carry 50meters 70/55 (right arm 25m left arm 25m)
No-Pushup Burpee Box Jumps x 10 reps 20”
+
Competior Session 2:
3 Sets
DB Bench Press x AMRAP UB 55/35
rest 2 minutes