Wednesday 9/26


Warm-up

5 Minute Slam Ball Flow- Switch movement every 30 seconds with time for transition as needed Jumping Jacks Slam Ball Dealifts Groiners Slam Ball Ground to Overheads Air Squats Slamball Lunges Sampson Stretch Lunges Slam Ball Front Squtas Kipping Swings Ball Slams + 2 sets 5 Scap Pull-ups 5 Kipping Swings 5 Big Kip Swings 5 Kipping Pull-ups or ring rows

Strength

A.1: Barbell Back Rack Reverse Lunge Step (3x5/side)

A.2: Dumbbell 1-arm Bent Over Row (3x8/side, tempo 3020)

Unsupported

A.3: Dumbbell External Rotation (3x10/side)

side lying

Metcon (AMRAP - Rounds and Reps)

AMRAP 9 9 Pull ups 9 Box Jumps, 24/20 RX+ C2B Pull-ups, rest 3 minutes

Metcon (Time)

2 Rounds 100m Farmers Walk, 55/35 per hand 50 sit ups RX+ 70/55 per hand

Extra Work

1) Accessory A.1 Rear delt flies x 15×2 A.2 Tricep ext. x 15×2 2)Gymnastics A1. Feet elevated false grip ring rows x6-8 reps x 3 sets A2. Weighted support hold x10 seconds + 4-6 bodyweight dips x 3 sets


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