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
