STRENGTH & CONDITIONING

Competition Class

Strength

Skills&Drills

UPPER STRENGTH
5 Sets, Rest 90s b/w
5 Strict Ring Dips (add # if possible)
5 Rope Pull-ups (alternate top hand each round)

5min EMOM
15sec ME Push Ups
45sec Floor Press (use PVC - seriously)

CONDITIONING

E3M30M
50 Double Unders
7 Burpees over the Box 24/20
20/15 Cal Row
*pick a pace that you can hold for all 10 sets

Learn the Fundamentals!!

Posted 12 months AGO

Eric Barber

Founder & Coach

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