Sport or Performance

720 Athletics – Sport or Performance

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Warm-up (No Measure)

2min AMRAP

3 Narrow Pushups

5 Air Squats

7 Scap Pullups

Incline Bench Press (E3min x 4 sets: 8 reps)

*Super set 10-15sec/side Single arm and single leg ring row HOLD

*Build from 40-50% of 1RM normal bench press

*Elevate bench 20″

Metcon (Time)

8min AMRAP:

9 KB Goblet Squats 53/35

6 Pushups (hands on KB)

3 Supinated grip Strict Pullups
*Pushups on KB- Lay the KB to the side, place hands on the bell portion- scale w/ knees on floor


A. 4 sets:

8-10 Seated (back on ball) DB Incline Press

10-15sec/side SA + SL Ring Row HOLD

B. 8min AMRAP:

9 KB Goblet Squats

6 Pushups (hands on KB if able)

3 Supinated grip Ring Rows