Warm-up
500m row |
2 rounds |
15 ring rows |
50′ single arm KB/DB overhead walking lunge |
2 rounds |
10 scap pull-ups |
3-5 banded strict chest to bar pull-ups |
Mobility
PVC |
1 min banded tricep stretch
1 min oly wall squat |
Strength
1 set: max effort unbroken supinated pull-ups |
then |
3 sets @ 50-60% max effort |
superset with 10 DB glute bridge floor press (tempo 30×1) |
Conditioning
30 min EMOM |
1) max reps wall balls |
2) max unbroken support hold on rings |
3) max DB hang power cleans |
4) rest |
5) max reps double unders |
6) rest
No score – complete for quality |
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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