Saturday 9/22


6:00m with an empty bar 12 leg swings/leg 10 kip swings 8 barbell deadlifts 6 bent over rows + Mini band Good Mornings x 12 Mini band Jump Squat x 5 *stick landing Hollow Rock x 10 + :10 Sec Hold + 10 suitcase sit ups x 2 set


A.1: Seated Good Morning (4x10)

A.2: Barbell Inverted Row (4x6-8 @3020 tempo )

Metcon (AMRAP - Rounds and Reps)

Teams of 2 AMRAP 20 150m row 3 Deadlift, 205/125 6 Box Jump Overs, 24/20 P1 does one full round, then P2 does one full round for 20 minutes. Each round should be around 1 minute on/ 1 minute off.

Extra Work

Metcon (No Measure)

GYMNASTIC WORK Warm up: circular scap pull ups x10 reps each direction x 2 sets A1. 30 second hang from rings x 3 sets A2. 20 second ring support hold x 3 sets A3. 10 second bottom ring dip hold (as low as possible) x 3 sets B. Inch worms on super sliders x5 reps x 3 sets **start in plank position and slide feet in as far as possible on toes **walk hands back out to plank and repeat **should be done very slowly, with almost all pressure on hands pressing into floor C. Kipping high hip ring pull ups x4-6 reps x 3-4 sets **Goal is to get rings as close to hips as possible **However, focus on smooth reps over height D. 200ft HS walk or 150ft seal walk


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