Sport or Performance
720 Athletics – Sport or Performance
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
Performance
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