W.O.D.:
Gymnastic work: 12-EMOM
- Wall Assist. HandStand Hold -30sec.
- Ring Plank Hold -30sec.
- Act.Hang L-Sit Hold -30sec.
- Single Arm KB/DB WindMile R4+L4 (RPE-5)
Metcon: Team of 2: For Time:
50-40-30-20-10
Front Squats (50/35kg)
Push Press (50/35kg)
at each set transition 100 D.U./ 300 S.U.
ACC.Work: 3 sets:
- Band.Triceps PushDown 12-15reps
- Diamond Push Ups 12-15 reps
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Strength Class
Pause Squat
4×4 reps %65
Bench Press
3×8 reps %75
Pendlay Row
3×8 reps %75
3×6-10 reps Superset
Weighted Push Up
Reverse Fly
3×12 Superset
Cuban Press
Barbell Biceps Curl