June 8, 2017 by thao



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Everything is better with a smile! 

Warm Up:
3 Rounds
5 goblet Squats
5 Russian kb swings

Quad crush 90 sec per leg

Strength: 12 Mins
3×8 Giant Set
KB/DB Single Arm Bent Over Row
DB Tricep Kick Backs
Lat Press Down (use Blue or Green band and pvc pipe)

With a 20 min Cap
100 Thrusters 75/55
EMOM 5 Pull Ups

Elite Competition Class

1)Gymnastics 15 mins
3 Supersets at the following decreasing %s of M.E Sets (90/80/70)
Strict Ring Dip – (same variation as M.E test)
Hand Stand Hold – Work on balancing away from wall. As many sets needed to accumulate %s
3 Min Rest

2) Deadlift
20 mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

3) Conditioning
150 Wall Balls
EMOM Perform 5 C-2-B Pull Ups



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