7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
Performance (Leg focused): Tip: CONDITIONING MODIFICATIONS The conditioning pieces on Wednesdays include short AMRAPs with a "buy-in" on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps...
Full Body: Tip: Filly Press The Filly Press is a highly effective exercise that offers several benefits for upper body strength and stability. By keeping one weight in the front rack position and pressing the other overhead, scapular stabilizers...
Performance (Leg focused): Tip: Unbroken Complex The unbroken complex in the conditioning is a unique challenge that often leads to a surprise of an individual's fitness level. When you are in the middle of the heavy breathing conditioning piece,...