WARMUP
5 min handstand walk practice
Deadlifts
12-9-6-3-1
Start at 50% build
WOD
SE7EN 20 min cap
50 double unders / 35 heavy rope
21 ring dips
42 kB swings 70/53
50 double unders/ 35 heavy rope
15 ring dips
30 kB swings
40 double unders / 35 heavy rope
9 ring dips
18 kB swings
Level 2
35 double unders
15 ring dips / box
42 kB swings 53/35
35 double unders
12 ring dips / box
30 kB swings
35 double unders
9 ring dips
18 kB swings
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
