Wednesday, August 2nd 2023

WARM UP – bike

9/7 cal bike legs only

9/7 cal bike arms only

9/7 cal bike sprint

MOVEMENT/MOBILITY – pull up bar, moderate DB, barbell

30 mountain climbers

8 90/90 hip switches

8 top half hollow hold crunches

8 bottom half hollow hold leg raises

:15 dead hang

:15 chin up grip dead hang

:10 hanging hollow hold into

5 kip swings

:10 hanging arch hold into 5 kip swings

*grab moderate DB

8/8 single arm upright rows

8/8 single arm shoulder press

8/8 DB windmills

PRIMER – barbell

6 RDL’s, :03 tempo down, :03 pause, :03 up

STRENGTH

E2M x 5

12 Romanian DL @ 40-50% of 1 RM DL or 5-10# heavier than last week

12 DB side raises @ light/moderate

METCON

For Time

3 rounds

20 Toes to Bar

25/20 Cal Bike

30 DB Snatches (50/35)

CASH OUT

Accumulate 3:00 Plank

NOTES Try and do DB unbroken, T2B in 4 Sets or less.

Scale to 30 V-Ups or SL V-Ups