Revenge of the 6th
Warm Up/Mobility
Warm-up
3 sets
:30 Hand Stand Hold
10 Narrow stance air Squats
10 Scap Retractions
:30 Hand Stand Hold
10 Narrow stance air Squats
10 Scap Retractions
3 sets
5 Kip Swings
3 Wall walks
5 KB Dead Lifts
5 KB Lunges
Metcon (AMRAP – Rounds and Reps)
Partner
Amrap 7
10 Strict Handstand Push Ups
20 Alt Pistols
20 Pull Ups
-Rest 1:00-
Amrap 7
50′ HSW* (25/Athlete)
30 KB Deadlift (70/53)
20 KB Goblet Lunges (70/53)
Amrap 7
10 Strict Handstand Push Ups
20 Alt Pistols
20 Pull Ups
-Rest 1:00-
Amrap 7
50′ HSW* (25/Athlete)
30 KB Deadlift (70/53)
20 KB Goblet Lunges (70/53)
Finisher
Metcon
Bench/Strict Pull Up
Work to moderate heavy 5 and do 3 sets
245/90
Work to moderate heavy 5 and do 3 sets
245/90
4 sets
12 Dumbbell bench (moderate/heavy)
12 T bar row (moderate/heavy)
4 sets
20 seated row (light)
20 wtd hip extension (light)
Metcon
10 Single Arm Alternating Devils Press (50/35)
20 Goblet Squats
30 Single Dumbbell Shoulder to Overhead (15 per arm)
20 Goblet Squats
30 Single Dumbbell Shoulder to Overhead (15 per arm)