9 Aug 19
Warm-up
Warm-up
For Quality
20 Tempo Burpees (1…2…3)
-3 Rds NFT
6 Kang Squats (bar)
8 Seated Strict DB Press
12 KBS
Gymnastics
Hand Stand (Max reps)
15 Minutes Working On;
-Getting Upside Down
-The Strict HSPU
-Freestand
-Handstand Walking
Metcon
Metcon (Time)
For Time
24 Burpee Box Jump Overs
-Then 8 Rds Of;
4 Strict HSPU
6 Hang Power Snatches 95/65#
8 T2B
*note
a tempo changing workout. start off with a fast pace to get the first portion out of the way. read your body and change the pace for the last 8 rounds.
Cool Down
Run
400m @ 80%
Competitors Conditioning
Metcon (Distance)
C1.
Conditioning: Assault Bike
Tabata
Competitors Weightlifting
Bench Press (EMOM 10 Minutes 3 Reps You Pick Weight)
(9:30 Les Mason State park, brunch to follow, bring a dish to share!)