AM SESSION:
Skill work:
AMRAP 9
1 Pegboard Accent
6 deficit HSPU
12 Pistols
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Planche Progression:
PLANCH LEAN (Elevate feet to approx 10”)
4 x 20s
PLANCH LEAN WITH BENT KNEES (Elevate feet to approx 10”) SEE 3:00 On Video
4 x 20s
CROW POSE (Elevate if needed) SEE 3:28 On Video
4 x 20s
KNEE SWOP CROW POSE (Elevate if needed) SEE 3:50 On Video
2 x 10 Alternates
https://www.youtube.com/watch?time_continue=283&v=8mnNpNZ88Oo
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PM SESSION:
Front Rack Walking Lunge:
3 x 25ft
2:00 Rest
Build through sets
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Pendlay Row:
5 x 2reps
2:00 Rest
Build through sets
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Superset:
3 Sets
8/8 Bent Over Rows
8 Arnold Press
60s Between Sets
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Condition and Carry:
For Time:
15 Cal Ass Bike
6 Devils Press, 2 x 22.5/15kg
50ft DB Farmers Carry (Sprint)
Rest 4:00 x 4