Monday, July 8th 2024

WARM UP – machine, 2 DBs

1:30 machine of choice

100m DB farmer carry

:30 DB overhead carry

MOVEMENT/MOBILITY – pull up bar, light band

:20-:30 dead hang w/ lower body twists

*grab light band

10 band pull aparts + 20 pulses at end range

10 banded shoulder press

10 Banded OHS 10 Banded Goodmornings

:15 ring support hold or max plank shoulder taps

:30 plank

:20 star side plank / side

PRIMER – before metcon

7/5 cal row

5-10 goblet squats

2-4 Dips

@ workout pace

INTERVALS

5 Sets (19min)

AMRAP – 2

18/13 cal row

15 goblet SQ @ 70/50

Max Rep Strict Ring Dips (Rx+ Ring Muscle Ups)

2min rest b/t

NOTES All athletes must perform a 100m walk during rest period.

Huge rest period. Goblet SQ goal is Unbroken. Cut cals or weight to allow for :30 on the dips if needed.

MODIFY Ring Dips – bar dips, banded strict dips or pushups

STRENGTH

Every 3:00 x 4 Sets

10 TnG Deadlift @ 50 – 75%

*tap the floor and really control the way down