Friday, 7 November 2025

Conditioning:

2 Sets (for time, each set):

3 Rounds

7 Strict Handstand Push Ups

14 Dumbbell Deadlifts (50s/35s)

- Rest 2:00 between sets

Accessory:

3 sets:

12 Weighted Push Ups (or Dips)

- Rest :30

12 Ring Rows

- Rest :30

15 Dumbbell Lateral Raises

- Rest 1:00 between sets

* Instead of resting :30 secs, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 mins between rounds.