06-22-2024

Warm Up

Activation:

Banded 7's

Hip Band - 10 Reps of Each

Movement Prep:

2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

10 Roll & Reach

10 Plank to Pike Toe Taps

10 Plank or Handstand Scap Retractions

10 Hanging Scap Retractions

5 Kip Swings

3 Strict Pull Ups OR 5 Tempo Ring Rows

-then-

Warm Up to All Barbell Movements

War Heads

FOR TIME:

24-18-12

Front Rack Forward Lunges (135/95#)

Chest to Bar Pull Ups

800m Run (Split)

18-12-6

Squat Snatches (135/95#)

Handstand Push-ups

800m Run

24-18-12

Thrusters (135/95#)

Chest to Bar Pull Ups

800m Run

Time Cap: 35 Min

**All barbell movements stay the same weight

Scaled Metcon

Barbell: 115/80 OR 95/65

Chest to Bar: Pull Ups OR Banded Pull Ups

Handstand Push Ups: Abmat OR Double DB Push Press

BodyBuilding - Arms & Core

4 rounds:

10 Banded Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Around the World (each side)
7 Alligator Rolls (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

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