Wednesday 11/4
Warm Up/Mobility
Anterior Compartment Smash
Warm-up
2 Rounds
:30 Banded Planks
10 Banded Pass Throughs
10 Banded Pull aparts
into….
1:00 Erg of choice
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push ups
5 SA DB Deadlift (L)
5 SA DB Deadlift (L)
Skill
Metcon
3 Quality Sets
:20 Ring Support Hold
:20 Bottom Of Ring Dip Hold
3-5 Negarive Ring Dips*
*Jump to Support then SLOW negative down
:20 Ring Support Hold
:20 Bottom Of Ring Dip Hold
3-5 Negarive Ring Dips*
*Jump to Support then SLOW negative down
Metcon
Metcon (Time)
5 Rounds
20/15 Cal on ERG (15/12 Bike)
10 Strict RING dips or Box Dips
20 Alt DB Hang Pwr Snatch (50/35)
20/15 Cal on ERG (15/12 Bike)
10 Strict RING dips or Box Dips
20 Alt DB Hang Pwr Snatch (50/35)
Finisher
Metcon
5 Sets
10 Barbell Bicep Curls
10 Banded Face Pulls
10 Bent over Row
10 Barbell Bicep Curls
10 Banded Face Pulls
10 Bent over Row