Thursday, October 17

2 Rounds :30 Dead Hang 1:00 Slow Burpees :30 Handstand Hold 1:00 Air Squats :30 Plank

Bench Press (4 x 5)

Warmup to 70% for 4 sets of 5. Open athlete's go light, if at all.

Metcon (AMRAP - Rounds)

5:00 Bike/Row: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace 2 Rounds: 5 Pausing Overhead Squats (light load) 200m Run 5 Thrusters (light load) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 2 Rounds of :30s at each station: Superman Rocks Hollow Rocks Overhead Circles Glute Bridges 5:00 Bike/Row Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace *4 rounds marks completion of each section

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