1:00 Echo Bike

30’ bear crawl

30’ Heel2Toe

30’ Side lunge & back

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

1:00 Ski Erg

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), 3 Chest2Bar Pull ups (or harder ring rows)


Close-Grip Bench Press


Increase weight each set

Video courtesy of Juggernaut Training Systems.

For our pushing movement this cycle, we’re going t focus on the Close-grip Bench Press.  Looking to get some good work o the shoulders and tricep strength! Technique Points to remember: 1. Move your grip in 2-3” from your competition grip. 2. Focus on tucking your elbows more and touching the bar lower on your chest to maintain bar over wrist over elbow stacked position.


For Time:

50/35 Cals, Echo Bike

40 Deficit Push Ups (Hands on 45# Plates)

30 Chest2Bar Pull Ups

20 Handstand Push Ups

10 Cal Ski Erg

Video courtesy of Train FTW.  Quick demo of the deficit Push Ups on plates.

Today we’re looking to tackle a mini-chipper.  As with any other chipper, the goal is to chip away at the work rather than try to make it a big sprint.  Steady pace to start, and pick up the pace towards the end!

Scaling Options:

No bike -> 65/45 Cal Row

Deficit push ups -> Hand-rel push ups

C2B pull ups -> Chin-above pull ups -> Buddha Pull Ups -> ring rows

HSPUs -> Pike push ups off a box -> pike push ups off the floor -> high kneel DB press

Cool Down:

Doorway Stretch – 1 Min per side


Elevated Prayer Stretch – 2 Min

Video courtesy of ChrioSport Specialists of Dallas


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