Praise Athletics – Strength & Conditioning
Warm up
400M Run/ 500M Row
60 Sec Low or High Plank Hold
15 Banded Face Pulls
30 Dead Hang
30-45 Second Nose to Wall Handstand Hold
10-12 Ring Rows
Accessory/ Strength (6 Rounds for weight)
3 Sets of
-8 Heavy Seated DB Arnolds Press
Rest 45 seconds
-8/10 Reps Supine Ring Rows @2111
Rest 45 seconds
-10/12 Reps DB Skull Crushers @2011
Rest 45 seconds
6/8 Reps Slow Ab Wheel Roll Outs
Rest 45 seconds
Metcon (AMRAP – Rounds and Reps)
AMRAP X 6 Min
200M SB Run
3 Wall Walks/ Inch Worms
Rest 2 Min
AMRAP X 6 Min
200M Run
15 DB Push Presses 25/35’s
