Monday 3rd June, 2019

Warm Up:

2 rounds:
500m ski.
50 foot high hip bear crawl.
5 inchworm.
8 ring rows.
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RX ATHLETES- Push/ Pull:

3 minute ladder:
1 - 2 - 3 - 4 - 5 - 6... etc. Of:
Banded strict pull-ups.
Pike pushups, feet elevated.
2 minutes rest.
X 3.

Restart the ladder at 1 rep after the rest.

Maintain decent control throughout.
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Accessory Push:

5 x 5 clapping push up + 5 hand release push up.
50 foot double KB overhead carry.
60 second rest.
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Core:

4 rounds for quality:
10 Single leg V-ups, alternating + 5 V ups.
https://www.youtube.com/watch?v=RA9nGJVwtJ4
10/10 half kneeling pallov press, with one breath in and out at extension.
https://youtu.be/triFHFEEgrY
50 foot alligator rolls, switch direction halfway. https://youtu.be/U3UYDspctYg
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SCALED ATHLETES- Push/ Pull:

3 minute ladder:
1 - 2 - 3 - 4 - 5 - 6... etc. Of:
Banded strict pull-ups.
Pike pushups.
2 minutes rest.
X 3.

Restart the ladder at 1 rep after the rest.

Maintain decent control throughout.
______________________________________
Accessory Push:

5 x 5-6 reverse hand pushup push up. 3 second lower.
50 foot double KB overhead carry.
60 second rest.
___________________________________________________
Core:

3 rounds for quality:
10 Single leg V-ups.
https://www.youtube.com/watch?v=RA9nGJVwtJ4
10/10 half kneeling pallov press, with one breath in and out at extension.
https://youtu.be/triFHFEEgrY
10 alligator rolls, rolling left and right is one. https://youtu.be/U3UYDspctYg

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