A. HSPU 3×8 or progression
B. BMU 3×8 or PU/C2B
Fitness Conditioning
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Row
2nd: 7 Deadlifts (155/105) + 7 DB Push Press 35/20
3rd: 15/12 Calorie Row
4th: 5 Pull-Ups or 10 Ring Rows
Sport Conditioning
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (185/135) + 3 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Pull-Ups
Competitor Conditioning
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups