WARMUP
skills
A.3 Weighted Strict Pull-Ups @ Max Load
*Find a 3 RM
B. TWO alternating sets
Ring support hold
bottom of dip hold
At least 20 sec for each, no more than 40 sec. rest 1 min
C.EMOM for 12 minutes (3 rounds):
1. False Grip Chest To Rings Hold for 10-20 seconds
2. GHD /Sit-Ups for 40 seconds
3. Inverted Barbell Rows for 25 seconds
GOT NONE
D.Wall walk skill:
A. Accumulate 8 wall walks for quality - goal is to minimize the number of steps you take. Log steps towards wall and back to ground for each set
B. 8 wall walks for time x 1
*must maintain same step count established in ""A"" for rep to count
GOT SOME
E.For time:
18-15-12-9-6-3
Cal Row
6-5-4-3-2-1
Wall Walks
**extra
10min C2 Bike /rower @ 90-95% of 20min watt avg from week 1