Monday 8.12.19

SUMO DEADLIFT

3-3-3-3-3

AMRAP 7

50 Double Unders
10 Pull Ups

Above & Beyond

Cool Down

1 Minute/Leg Crossed Shin Pose
2 Minute Frog

Strength

A1) 4 X 8-12 Supinated Grip Chin Up

A2) 3 X 8-15 Wide Grip Pronated Grip Pull Ups

*Rest 1 min between sets
*No rest between movements

B1) 3 X 100M Farmers Carry

*Heavier than last week

B2) 3 X 8-12 Single Arm Bent Over Row

*No rest between exercises.
*30 seconds rest between sets

C) 3 X 10-15 Strict Toes to Bar (30X1)

*Rest 2-3 minutes between sets

Endurance

Run 5 Miles…

10 Rounds

100M
- Rest 30 Seconds -
100M
- Rest 30 Seconds -
200M
- Rest 30 Seconds -
400M
- Rest 3 Minutes -

*Staying between 80% - 90% max heart rate(MHR) (220 - age = max X .8 = 80%) the entire time

Gymnastics

For Time

250% of max Unbroken Handstand Push Ups

Then...

Crossover Symmetry - Iron Scap

Chelsea JungComment