Sunday, August 26

400m Run Then... 5 sets 8 KB Swings 15s Star Plank/Side 30s KB Dead Bug

Pull-Up Drills: Spend ~5-10 minutes practicing Scapular retractions Kipping Practice

Metcon (AMRAP - Reps)

On a 10 minute clock: 2, 4, 6, 8, 10... Pull-Ups Complete 20 double unders between each set of pull-ups

Score is total pull-ups completed

Metcon (No Measure)

4 sets at TOUGH effort: 200m OR 250m Row 15 KB Swings (HEAVY) 12 DB Push Press 9 Weighted Sit-Ups REST 90s between rounds

DO NOT SKIP OR CHEAT THE REST! Rest is crucial here for you to maintain a strong pace for each set.

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