Today’s strength work involves a superset of SA DB Bench Press and inverted rows. These work sets should be challenging, but executed with perfect form. You should have a pretty nice pump in your bi’s/tri’s after this. Our conditioning work involves a combo of, gymnastics, and cyclical work – all rounds should be done without having to break work too often – 2-3 sets for DB KB Clean + S2OH & T2B. The 60s rest after each round is just enough to stay consistent, not go all out.


1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest.
1b) Inverted Rows: 4 x 10-15. Rest 60s.
– Goal: Superset – all sets should be challenging.


4 Rounds of:
15 T2B
15 Calorie Row
15 Double KB Clean + S2OH – athlete choice of weight
Rest 60s after each round
– Goal: Focus on proper breathing today and controlling the heart-rate.

L2: (Knee Lifts)
L1: (Abmat Sit-ups)
T2B Scaling


Reverse grip banded triceps pushdown: 3 x 25. Rest 60s.
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom