Champions finish.
A. Thrusters 10-8-6-4-2 (Ascending)
B. Warlock RX – 21-15-9
Ring Dips
Box jumps @24/20
Front Rack Lunges @ 115/75
Warlock Performance 21-15-9
Support Hold on rings (Accumulate 60,45 then 30 seconds)
Box Jumps @ 24/20
Front Rack Lunges @ 95/65
Warlock Fitness 21-15-9
Toes on Ground Ring Dips
Box jumps @ 20
Front Rack Lunges @ 75/55
Warlock Light 21-15-9
Dips On a Bench
Plate Jumps (4 Plates)
Front Rack lunges @ 45/35
Warlock Weightlifting:
A. Snatch from Power Position – 3RM, 90%x3, 95%x3
B. Sumo Deadlift – 8RM, 90%x8x2
C. Single-Leg Deadlift (reps/leg, moderate weight) – 3×6
D. Back Extension with DB row – 3×15
Accessory:
1. Snatch Grip Upright Row – 3 x15
2. Bent Over Row – 3 x 10
3. V-Up – 3 x max