Wednesday 8/8

Warm-up

2 sets of each DB ER x 10 / side T's & Y's x 10 Powell Raises x 10/side + 2 sets: Slow Push up x 3 + 5 Fast Push up Hollow Hold x :15 seconds + 2 sets: Support on Rings x :15 seconds Negative on Rings x 3-5

Strength

A: Ring Dips (2 x Max Reps, Rest 2-3 Minutes)

These are strict

B: Sorenson Hold (1 x Max Hold)

reps=seconds

Metcon

Warmup for metcon: Mini Band Side Plank Clam Shells x 10/side Slow Squats w/mini band x 5 Kipping Swing x 10 V-up x 10 Knees to elbow x 10 + Warm up round 5 Thruster 5 T2B 100M Row

Metcon (Time)

4 Sets: 15 Thrusters, 95/65 Rest 30 Seconds 15 Toes to Bar Rest 30 Seconds 500m Row @ 2K Pace Rest 120 Seconds score is total time minus

#workoutoftheday