9/7
Warm-up
Warm-up
1-2 Sets
1:00 Row
10 Box Jump w/Step Down (24/20)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Ring Dip
20 Step Back Lunge
-Then-
Build to Front Rack Lunge weight.
1:00 Row
10 Box Jump w/Step Down (24/20)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Ring Dip
20 Step Back Lunge
-Then-
Build to Front Rack Lunge weight.
1 set (at workout pace)
3 rounds for time:
2 Ring Muscle Ups
2 Box Jump Overs (24"/20")
5 GHD Sit Ups
20ft Front Rack Lunge (135/95)
Metcon
Metcon (Time)
3 rounds for time:
10 Ring Muscle Ups
20 Box Jump Over (24")
30 GHD Sit Ups (sub 40 alt leg V-Ups)
-Then-
100ft Front Rack Lunge (135/95)
10 Ring Muscle Ups
20 Box Jump Over (24")
30 GHD Sit Ups (sub 40 alt leg V-Ups)
-Then-
100ft Front Rack Lunge (135/95)
Finisher
Metcon (Checkmark)
4 Rounds
10 – Barbell Bench Press @ moderate weight – maintain quality
12 Reverse grip Barbell Bench @ Moderate weight – maintain control and quality
12 – Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
*Rest as needed between rounds.
10 – Barbell Bench Press @ moderate weight – maintain quality
12 Reverse grip Barbell Bench @ Moderate weight – maintain control and quality
12 – Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
*Rest as needed between rounds.
Metcon
3 sets
12 Crush Grip Skull Crusher
12 DB Hammer Curls (each side)
-60 seconds rest between sets-
12 Crush Grip Skull Crusher
12 DB Hammer Curls (each side)
-60 seconds rest between sets-