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