Saturday, October 27

Final day to our de-load week. Three parts: Rope Climb Conditioning. A triplet of rowing, burpee box jump overs, and bar muscle-ups. Midline. Back at it, full steam, on Monday. ACTIVATION 5-4-3-2-1 Spiderman and Reach, each leg - Video Walkouts - Video *After each round, :30s Calorie Assault Bike 3 Rounds: 5 Scap Retractions - Video 10 AbMat Sit-Ups 5 Kip Swings 10 Hollow Rocks - Video 3-5 Strict Pull-Ups 10 GHD Sit-Ups Not for Time: 3 Rope Climbs, practicing technique. Between each set, 10 calorie Assault Bike (moderate pace)

Rope Climb Conditioning (Time)

5 Rounds: 15/12 Calorie Assault Bike 2 Rope Climbs (15′)

Grease Lightning (AMRAP - Rounds and Reps)

AMRAP 16: 1,000/850 Meter Row 15 Burpee Box Jump Overs (24"/20") 9 Bar Muscle-Ups


Metcon (AMRAP - Rounds)

3 Rounds, Not for Time: 7 Inchworms 35 AbMat Sit-Ups

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