Praise Athletics – Strength & Conditioning
Warm up
400M Run
AMRAP X 7 Min
60 Sec High or Low Planks
15 Banded face Pulls
30 Sec Pull Up Hang
30 Sec Nose To Wall HS Hold
12 Ring Rows
Strength/Accessory (No Measure)
5 Sets
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by…
20-30 second Ring Support Hold
Rest 30 seconds
Copenhagen Side Plank x 30-40 seconds each side
(accumulate the time if necessary)
Rest 30-60 seconds
Metcon (Time)
4 Rounds
12 T2B/ K2E/ Knee Tucks
18 Russian KBS 53/70
25 Push-Ups
