Never one to disappoint (Ever.), Cope gives us internet gold. Thank you, Sir. Your work here is done. 

One week from today…16.1 will be announced. Join us at the gym to find out together and then watch two of our best throw down. 8pm. 

Dunk Truck is here in March. Stop making guesses and find out your actual body comp and get advice on what you need to do to reach your goals. Sign up here.

Warmup

Dynamic Athletic Movement  

Skill

Break up reps into manageable sets

Levels 3/4
20 Weighted Pull-ups
60 Pushups
120 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

Conditioning
“Return to Snowy Island”

8 Minutes AMRAP

Levels 3/4
9 Thrusters (level 4 – 115/85, level 3 – 95/65)
15 Kettlebell Swings (32/24)
21 Double Unders

Level 2
9 Double Kettlebell Thrusters (2 x 20/14)
15 Swings (24/16)
21 Double Unders OR 65 Singles

Levels 0/1
5 Right Arm Thrusters
10 Swings
25 Single Unders
5 Left Arm Thrusters
10 Swings
25 Single Unders