Wednesday 5th June, 2019

Warm Up:

3 rounds:
250m row
10 alternating Deadbug.
5 x 4 second arch hold.
5/5 single arm bent over row.
5 straight arm pull-ups with a 3 count pause at the top of the squeeze.
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RX ATHLETES- Conditioning:

For Time: 120/80 (M/F) cal ski:
Every minute on the minute, 7 kipping handstand push-ups. (scale or advance to reps you will consistently be able to hit, approximately 25% of your M.E. HSPU set if you have one, or 25% of your first set from last week).

Rest 2 minutes. Then:

For Time: 120/80 (M/F) cal row:
Every minute on the minute: 7 chest to bar pull-up.
(if needed, substitute reps as for HSPU)

If you have no ski erg, Sub for Assault bike or C2 bike cals.
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Accessory Pull:

15 ring rows.
20 prone Y raise. Use light plates as load if needed.
25 hollow body straight arm pull downs. https://youtu.be/FVjtOSA-dz8
https://www.youtube.com/watch?v=w1AWGKubE5U
60 second rest.
4 rounds.
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Core:

4 Rounds for quality:
10/10 side plank with adduction to bench, pausing at the top of each raise. https://www.youtube.com/watch?v=ANaBs58yD24
10 second deadbug, 10 lemon squeeze, 10 second deadbug.
30 banded good mornings.
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SCALED ATHLETES- Conditioning:

For Time: 120/80 (M/F) cal ski:
Every minute on the minute, 6 pike push-ups. (use a deficit if you can consistently).

Rest 2 minutes. Then:

For Time: 120/80 (M/F) cal row:
Every minute on the minute: 8 ring rows.


If you have no ski erg, Sub for Assault bike or C2 bike cals.
__________________________________________________________________________
Accessory Pull:

3 rounds for quality:
20 hollow body straight arm pull downs. https://youtu.be/FVjtOSA-dz8
20 prone Y raise. Use light plates as load if needed.
https://www.youtube.com/watch?v=w1AWGKubE5U
60 second rest.
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Core:

3 Rounds for quality:
10/10 side plank with adduction to bench, pausing at the top of each raise. https://www.youtube.com/watch?v=ANaBs58yD24
10 second deadbug, 10 lemon squeeze, 10 second deadbug.
30 banded good mornings.

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