5 July 2021

RX

Strength/Skill

Pull 
6 x 50% Chin over bar holds
Rest 1:2

Every 2 mins for 10 mins
12 DB Bent over Rows
30 secs Top Plank
Rest the remainder of the time

Workout

15 min AMRAP:
15 Burpee Box Jumps @ 24/20”
12 Press Ups
9 T2B

 

METCON

Workout

13 min AMRAP
50 DU/100 SU
3 Wall Walks
15 HRPU
30 Shoulder Taps

Rest 2 mins

13 min AMRAP
10 Cal Bike
12 Squat Jumps
8 Down & Ups
6 Alt Lunges

 

STRENGTH AND CONDITIONING

Workout

Gymnastics Day:
4 Rounds
Max HSPU
1 min Rest
Max Strict Pull Ups
1 min Rest

AMRAP 10 min
“Mini Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats