Thursday, October 24

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

Bench Press (5 x 5)

Warmup to 70% Increase Weight Each Set

Metcon (AMRAP - Rounds)

At low intensity... ** Part A 3:00 Bike (Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds: 3 Slow Wall Squats 3 Walkouts 3 Russian Baby Makers ** Part B 3:00 Bike (Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (moderate intensity): 300 Meter Row 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats 10 Dumbbell Hang Clean and Jerks (light load) 10 Barbell Overhead Squats (light load, if not empty) *Rest :45s-1:00 between efforts. Aim is to fully control intensity. ** Part C 3:00 Bike (Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (low intensity): 4 Scap Retractions 8 Superman Rocks 16 Overhead Circles (8 each direction)

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