Wednesday 17th July, 2019

AM SESSION

Skill Work:

Every 8:00 x 3
50 Cal Ass Bike
25ft Handstand Walk (with obstacles)
3 Strict Muscle-ups
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Practice:

1:00 Triple Unders
ME L-Sit Ring Support Holds
60s Rest
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PM SESSION

Back Rack Reverse Lunges:

3 x 10reps (5 Each leg)
2:00 Rest

Build through sets
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Pendlay Row:

3 x 5reps
2:00 Rest

Build through sets
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Superset:

3 Sets
12 Seated Arnold Press
12 Push-ups on DB's
60Seconds rest

The final set of push-ups to be a Max Effort Unbroken set.
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Conditioning and Carry:

5:00 Window
500m Row
50ft DBall Carry
Remaing Time MAX STRICT T2B

1:00 Rest x 3

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