Praise Athletics – Strength & Conditioning
Warm up
400M Run/400M Ski, Row or 20 Cal bike
2 Rounds
10 Alt Step Ups
30 Sec Dead Hang Hold
8 Alt Shoulder Taps
30 Sec Jump Rope Dubz or Singles
3 Inch Worms
Metcon (Time)
For Time
36 Pull-Ups
36 DB Bench Press 35/50’s, 20’s/35’s
72 Dubz/ 144 Singles
24 KB Swings 44/63, 35/53
24 DB Bench
72 Dubz
18 B Jump overs
18 DB Bench
72 Dubz
Goal is 22 Min
Cap 25 Min
