Wednesday, July 19th 2023

WARM UP

3x

200m Run

12 air squats

8 push ups

MOVEMENT/MOBILITY –

*empty barbell

:30 air squat hold in bottom

:30 back squat hold in bottom

12 zombie squats

4/4 zombie cossack squats

12 BB reverse curls

20 BB behind the back wrist curls

20 plank shoulder taps

10 plank lateral shuffle steps / direction

5 plank walk outs

:20 kneeling forearm stretch, fingers backwards

Set Up Unstable Bars

STRENGTH/SKILL

12min CAP

5x @ easy pace

10 Unstable bar strict press – read below

20-30 crossover single unders, Double Unders, Crossover Double Unders (practice a Jump rope skill you want to get better at)

*attach KBs to chains on the unstable bars in the back right corner

METCON

For Time

400m Run

20 Strict HSPU

:60 rest

400m Run

20 Thursters (135/95)

:60 rest

400m Run

10 Devil Press (50/35s)*2 DB

16min CAP

NOTES Push the pace on the run more than you think, the following movement will have some breaks. I do not want you to spend more than 2min on SHSPU.

SCALING SHSPU – cut down reps, 20 Box Pike HSPUS or 20 DB strict press

400m Run – 500m Row