8/19
Warm-up
Warm-up
1-2 sets:
1:00 Row (OR Cardio)
10 Hanging Scap Retraction
5 Strict Pull Up
10 Front Squat (45/35)
10 Strict Press (45/35)
-Then-
Build to Front Squat/Thruster weight (185/125)
1:00 Row (OR Cardio)
10 Hanging Scap Retraction
5 Strict Pull Up
10 Front Squat (45/35)
10 Strict Press (45/35)
-Then-
Build to Front Squat/Thruster weight (185/125)
1 Set (at workout pace):
2 Front Squat (185/125 wt)
2 Chest to Bar Pull Ups
2 Thruster (185/125 wt)
Metcon
Metcon (Time)
3 Sets
10 Front Squat (Rx 155/105; Rx+185/125)
25 Chest to Bar Pull Ups
5 Thruster (Rx 155/105; Rx+185/125)
-Rest 3 minutes between sets-
10 Front Squat (Rx 155/105; Rx+185/125)
25 Chest to Bar Pull Ups
5 Thruster (Rx 155/105; Rx+185/125)
-Rest 3 minutes between sets-
Finisher
Metcon
4 Rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels
60 Sec Plank Hold
30 yd Banded KB Overhead Walk
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels
60 Sec Plank Hold
30 yd Banded KB Overhead Walk
*Rest 2:00 b/t sets
Accessory
Metcon (Checkmark)
4 Sets:
:30 Single Leg Glute Bridge Hold (each side)
1:30 High Plank Hold
-Rest 1:30 between sets-
:30 Single Leg Glute Bridge Hold (each side)
1:30 High Plank Hold
-Rest 1:30 between sets-