Thursday 8/30

Warm-up Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

2 sets:

Hammer Curl x 10/side

Bottoms up KB Walk x 50ft @90 degrees/arm

Landmine Press x 4/side with slow decent Strength Push Jerk (EMOM 10 - Building in weight ) Metcon (5 Rounds for reps) 3 minutes on / 2 minutes off x 5 rounds

3 SDHP, 95/65

3 Push Press, 95/65

9 double unders


Goal is to make each round repeatable with previous round. Work around 85% effort the whole time Start from the top each time.


RX + 115/80 Extra Work Choose One: Metcon (4 Rounds for time) Conditioning:

Row 2000m @ 5k Pace

rest 2 minutes

x 3-4 rounds Metcon (AMRAP - Rounds and Reps) AMRAP 10

Sandbang Carry x 100ft *heavy

GHD Russian Twist x 20 reps

Bike 12/10 #workoutoftheday