30.07.2020

PART A
Core – Midline Strength
3 rounds of:
30” plank hold on low rings
30″ Hip extensions (lower back strength)
Then
Tabata
Plank to side plank pulses
MB Russian Twists

PART B
4 Set of 2 min on/1 min off
– Rope climbs* M.E = amrap1
– KB swings M.E = amrap1
– rest
Immediately followed by:
4 Set of 2 min on/1 min off
– Hanstand walk/ wall walk = amrap1
– DB Snatch (alt) = amrap1
– rest
*rope strict pull ups or (negatives)

HEAVY DAY
4 x 6/8 Front Squat
4 x 6/8 1 leg deadlift (2-DB)
4 x 8 Bench press + 4 x 8/12 Around the world (TTB) (super set)
3 x 12 Swiss Ball Leg Curls + 12 Trx Pike v-ups