The End is Here!

Competition Class

Strength

CanWest Prep

UPPER STRENGTH

5 sets
8 Arnold Press
5 C2B Strict Pull-ups
then 2 rounds (1min lateral wall facing HS walk)

8 Supersets
10 Perfect Push ups (2/2/2/2)
superset w/ 5 tempo ring rows (2/2/2/2) rest 90s

CONDITIONING

10 Rounds
Shuttle Sprints
set up cones 10ft/3m apart up to 40ft/12m
sprint to cone 1, touch, turn around, sprint to cone 2, touch, turn around,
repeat with cone 3 and 4. Touch is mandatory
Rest 3X work duration (ex. if it takes you 30sec, rest 90)

MetCon

HATCH W12D2

Back Squat
4x5 @ 60/70/75x2
Front Squat
3x5 @ 60/70/75

12min AMRAP
3 Deadlifts 225/155
6 Pull-ups
9 Sit-ups