A) Primer:

Minute 1: 50 sec work/10 sec rest
Minute 2: 30 sec work/30 sec rest
Minute 3: 15 sec work/45 sec rest

2 rounds:

40 Air Squats
30 Single Unders
15 Strict Dumbbell Press (light)
10 Ab-Mat Sit-Up

* Work through the movements for the series of work periods until you’ve completed all the work prescribed



Bench Press

4 sets x 5 reps @ 60% of 1RM

– 60 sec rest between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.


5 Rounds for time:

15 Chest-to-Bar Pull-Ups
5 Cleans @ 60% of 1RM

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