Wednesday 8.7.19

2 Rounds

1 Minute Support on Rings
1 Legless Rope Climb, Ascent and Descent
1 Minute Plank Hold
1 Legless Rope Climb, Ascent and Descent
1 Minute Handstand Hold
1 Legless Rope Climb, Ascent and Descent

Above & Beyond

Cool Down

1 Minute/Side Thread The Needle
2 Minute/Side Dragon
1 Minute/Side Twisted Cross
2 Minutes/Leg Pigeon

Strength

A1) 3 X 15 Bench Press

A2) Dumbbell Incline Bench Press
3 X 8-10 Reps then 5- 8 Forced

*Weight should be something you can only do 8-10 reps, then drop weight down and immediately perform 5-8 reps at lower weight.

A3) 3 X 10 Dumbbell Flyes

*No Rest Between Exercises
*2 Minutes Rest Between Sets

Endurance

7K on ASSAULT BIKE

* With a nasal inhale and and mouth exhale.
*This means you should be moving fast enough that you have to exhale through your mouth, but don't switch to only mouth breathing.

Gymnastics

EMOM 10

ODD: 6/4 Muscle Ups
EVEN: 100M Sprint

Then...

Crossover Symmetry - Iron Scap

Chelsea JungComment