AM SESSION:
''Weekly Prep''
9 Min EMOM
A - 10/8 Cal Assualt Bike
B - 10./10 Step Monster Walk
C - 10 Lunges Reach Across
9 Min EMOM
A - 14/12 Cal Assualt Bike
B - 50ft Bear Crawl
C - 20s Hold in Handstand or Pike
9 Min EMOM
A - 12 Hammer Curls
B -12 Good Mornings
C - 6 Wide Grip Pull-ups
__________________________________
3 rounds @moderate pace:
400m Run
15 OHS, 40/35kg
7 Ring Muscle-ups
__________________________________________________________________________
PM SESSION:
Back Squat:
2 Rep Max for the day
rest 4:00 then
2 x 21rep, 55% of above
4:00 rest between sets
________________________
Assist and Move:
3 sets:
12/12 Rear Foot Elevated Split Squats
6 Burpees over Yoke
25ft Heavy Yoke Carry
Rest 2:00 Between Sets
**No yoke, Burpees over box and Barbell Carry
___________________________________________
Ring Dip:
1 x ME Ring Dips
then For Time:
3 Rounds
50 Double Unders
50% Ring Dips (50% No of Reps in the ME set)
___________________________________________
Workout:
5 Rounds for time:
1 Legless Rope Climb
1 Rope Climb
7 Push Press, 70/50kg (from Floor)