Saturday 9/22
Warm-up 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 Strength 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 #workoutoftheday
