Thursday 5/24


1-mike relay run (200m increments) *partner style (increase intensity each run) + Bottoms up KB Press x 5 + 5m walk *elbow bent/side Hollow Hold :10 seconds Hollow Rock x 10 V-up x 10 x 2 sets


A.1: Chin over vertical plane hold (3 x 20-30 Seconds, Rest 30 Seconds)

Supinated Grip

A.2: Front Lean Rest (3 x 30-45 Seconds, Rest 30 Seconds)

on rings if able

A.3: Side Plank (3 x 20-30 Seconds, Rest 1-2 Minutes)

For those of you who are bad ass,put your top leg up onto the top of a bench and squeeze the bottom of the bench with your bottom leg.


Every 3 Minutes x 3 Sets: 5 Slamball Shots, 30/20 15 Second A/B @ Max Effort Rest 6 Minutes

Metcon (3 Rounds for calories)

Every 3 Minutes x 3 Sets: 10 Russian KB Swing, Heavy 15 Second Row @ Max Effort


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