Friday 24th May, 2019

Warm Up:

3 rounds:
0.5 Mile E.B.
5 hollow body scap pull-up. 8 tempo (3030) push-ups. 10 toes to kettlebell.
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Rx Athletes

Gym Conditioning- Rig:

24 minute EMOM:
1) 18/12 cal row
2) 50% of M.E. set of CTB from week 1, + 1.
3) 18/12 cal A.B.
2) 50% of M.E. set of TTB from week 1, +. 1.
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Gym Conditioning- Push:

21-15-9
Strict HSPU.
Strict ring dips.
Push ups.
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Core

50 Strict Toes to bar
Every Break:
8/8 GHD torture twist.
https://www.youtube.com/watch?v=rB5eTPRNRWw
16 single leg alternating compression pulses. https://www.youtube.com/watch?v=lByETEVlkOQ
8/8 HEAVY single arm Russian KB swing.
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Scaled Athletes

Gym Conditioning- Rig:

EMOM24, alternating:
1) 12/10 Cal row.
2) 50% of M.E. set of Ring rows OR pull-ups
3) 12/10 cal Ski/A.B.
4) 50% of M.E. set of Knee raise OR TTB.
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Gym Conditioning- Push:

21-15-9
Pike push-ups.
Box dips (use two boxes either side of body, rather than one behind)
Push ups.
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Core

For quality:
Cash-out
100 Russiant Twist (left and right = 1 rep) 9kg Med ball for men, 6kg for women.
Every break:
10 hanging knee raise with a pause above parallel.
15/15 single arm Russian KB swing.

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