Wednesday, October 11th 2023

WARM UP – bike

1:30 easy bike

1:30 moderate bike

:10 bike sprint

MOVEMENT/MOBILITY – MB, pull up bar

*grab MB

:45 forward fold

10 bootstrap squats

:45 t-spine extension on MB

:45 child’s pose w/ hands on MB

6 v-ups + 6 weighted v-ups w/ MB in hands

10 MB cleans

5 wall balls, as much legs and as little arms as possible

5 wall balls, focus on breathing and relaxing shoulders b/t reps

10 scap pull ups

10 hanging lat activations (think about pushing pull up bar forward)

3-5 strict pull ups OR 6-10 ring rows

3-5 ring dips OR 6-10 push ups

PRIMER – wall ball, pull up bar (after strength piece)

6 wall balls

6 TTB

GYMNASTIC STRENGTH

EMOM x 10 / alternating

-5 Dips – add weight if possible

-5 Strict Pull ups – add weight if possible

These need to be a hard 5 reps.

Add a band to dips and PU if needed.

METCON

For Time (15min CAP)

3x

15 TTB

30 Wall Balls

150m DB farmer carry @ 50/35s

*no rest b/t

NOTES This will be a real gripper. A few planned breaks on everything will save athletes time.