Thursday 8/30

Warm-up
Dead bugs x 10 Bird dogs x 10 plank rotations x 10 Banded good mornings x 10 + 2 sets: Hammer Curl x 10/side Bottoms up KB Walk x 50ft @90 degrees/arm Landmine Press x 4/side with slow decent
Strength
Push Jerk (EMOM 10 - Building in weight )
Metcon (5 Rounds for reps)
3 minutes on / 2 minutes off x 5 rounds 3 SDHP, 95/65 3 Push Press, 95/65 9 double unders Goal is to make each round repeatable with previous round. Work around 85% effort the whole time
Start from the top each time. RX + 115/80
Extra Work
Choose One:
Metcon (4 Rounds for time)
Conditioning: Row 2000m @ 5k Pace rest 2 minutes x 3-4 rounds
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Sandbang Carry x 100ft *heavy GHD Russian Twist x 20 reps Bike 12/10
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