Assessment Day 3

Warmup

• 3-4 Rounds Not for Time
• Quadruped Crawl 10m SLOW
• rest 15sec
• 12 Scapular Pull Ups
• rest 15sec
• 6-8/arm Half Kneeling Bottom Up KB Press
• rest 15sec
• 75 Single Unders
• rest 90sec   
• Quadruped Crawl https://youtu.be/OA23BcPrFxM
•  Single Unders https://youtu.be/h3mh7B4YHI4
•  Scap Pull Up https://youtu.be/pE8PJsWEV7k
•  Half Kneeling Single Arm Bottoms Up Kettlebell Press https://youtu.be/DrpIWrG7rl8

A

Strict Press

In 12mins max build to a 1RM in the Strict Press https://youtu.be/_aISMzimYEA

B

Weighted Pull Up

In 12mins max build to a 1RM in the weighted pull up https://youtu.be/chJcUHfhlHc

C

For Max Reps

• 3mins AMRAP
• Strict Pull Ups
• rest 2mins
• 3mins AMRAP
• Strict Handstand Push Ups
  Scaling Options
• Ring Rows for Pull Ups
• Pike Strict HSPU for Strict HSPU

•   Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
•  Ring Row  https://youtu.be/EN6ubEkzMC0
• Strict Pull Up  https://youtu.be/gfRjCi4JSM8
• Feet Elevated Pike Push Up https://youtu.be/ytczHUp_33c

D

EMOM x 20mins

• 1st – 30sec KB Front Rack Loaded Wall Sit
• 2nd – AB 30sec @ tough effort
• 3rd – 4-8 Strict Toes to Rings
• 4th – 10 DB Hammer Curl to Press (30/20)

*Scale for Strict Toes to Rings – Supine Toes to Bar x 6-10reps Have fun with this mixture of breathing, static holds, and isolation movements. A classic example of how we make conditioning work unique with FBB. Every minute you begin a new movement for a total of 20mins and repeating the cycle above 5 total times.

• Kettlebell Front Rack Wall Sit https://youtu.be/zQs6-ssISJg
•   Assault Bike https://youtu.be/YAehhfg3DD8
•   Strict Toes to Rings  https://youtu.be/XTbQsQqEUIU
• Dumbbell Hammer Curl to Press https://youtu.be/b-6PsVq9nEU