Monday 23rd September, 2019

AM SESSION:

Weekly Preparation:

5 Sets (at a steady pace)
21 Calorie assualt Bike
50ft Short lunges
10/10 Monster Walk
10 Striaght Arm Pull-ups (lat pulls)
10 Scap Push-ups (straight arms)
20 Seconds Pike Hold
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AMRAP 20:

400m Run
Max Unbroken Muscle-ups

Score is total Muscle-ups
__________________________________________________________________________PM SESSION:

Back Squat:

1 Rep Max for the day

rest 4:00 then

1 x 21rep, 55% of above

4:00 rest between sets
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Assist and Move:

AMRAP 6
25ft Sled Arm Over Arn Seated Pull
25ft Sled Push
7 Strict Toes to Bar
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Workout:

For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
Men use 70/50kg
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Pegboard:

AMRAP 4
Ascents of Pegboard

No Pegboard
Practice Handstand Walks over steps

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