Saturday 9/15

Warm-up 3 rounds

50m Shuttle Run

8/8 Bottoms up KB Press

6 Inchworm w/Push up


Mini Band Glute Bride x 20

Barbell Press w/ Mini band around knees x 10

Hollow Rock x 20 Strength A.1: Single Leg Barbell Hip Thrusts (4x10/side) A.2: Shoulder Press (4x8-10; add 5% from last week ) Metcon (Time) Teams of 2:



400m sled drag @ 1x45/1x25 after each set

Split up the T2B anyway you want, and switch whenever you want with the drag Extra Work Metcon (No Measure) Gymnastics

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

B1. Jumping bar muscle up practice (use box or low pull up bar) x5-7 reps x 5 sets – work on smooth transition

B2. Victorian raises x10 rep x 3 sets (face down on bench) Metcon (No Measure) 30 minute easy run #workoutoftheday