05/04/2021
Warm-up
3 Rounds x
150m Row
12 Hollow Rocks
9 Push Ups
6 Football Burpees
+
5 min x shoulder mobility
+
2 Rounds x
10-15 reps each
Banded Reverse Flye
Ext Rotation
90-degree Ext Rotaiton
Face Pull
+
8 min practice, kipping pull ups/C2B/BMU
– emphasis on pendulum swing
150m Row
12 Hollow Rocks
9 Push Ups
6 Football Burpees
+
5 min x shoulder mobility
+
2 Rounds x
10-15 reps each
Banded Reverse Flye
Ext Rotation
90-degree Ext Rotaiton
Face Pull
+
8 min practice, kipping pull ups/C2B/BMU
– emphasis on pendulum swing
Metcon (Time)
For Time:
Rx+
10->1
Strict Pull Up
1->10
Strict HSPU
Rx+
10->1
Strict Pull Up
1->10
Strict HSPU
Rx:
10->1
Pull Up
10–>1
HSPU
Scaled
10->1
Ring Row w/ feet on box
10–>1
Strict Press
Metcon (Weight)
Strength
Primary: Pendlay Row
4×6; AHAP
record heaviest weight
Primary: Pendlay Row
4×6; AHAP
record heaviest weight
Secondary:
4x
6-10 Widegrip Strict Pull Up
10-15 GHD Back Extension, hands behind head
Tertiary:
4x
10-12 DB Bench Row
10-12 Reverse Grip Bentover Row
3x
6 Chin Up
12 Upright Row
20 Barbell Bicep Curl
rest 2 min
Metcon
Conditioning
Primary:
EMOM x 10
10 Ring Rows
8 Burpees
Primary:
EMOM x 10
10 Ring Rows
8 Burpees
Secondary:
12 min x
200ft Farmer Carry
20 Hollow Rocks
50 Double Unders
Tertiary:
10 min x
15 American KB Swings
15 Arm-only Wall Ball
