WOD
Strength
Back Squat: 50/2, 65/2, 75/2, 85/2, 90/1 95+/1
No Misses!
Conditioning
AMRAP in 6 minutes:
20 Wallballs (20/14)
12 Pullups
Extra
4 sets:
5 turkish getups e/side building
5 wall walks and walk down to plank
5 sets:
10 Ring Dips
60 sec. hollow hold on pullup bar
15 skin the cats w/ pause at hollow, parallel, fulling inverted and tucked
6 sets:
1 strict MU + 2 kip MU
*scale w/ banded MU + Seated MU
ALLEN CORE FITNESS TRAINING
Strength
Deadlift: 7 rep max
Weighted Glute Bridge: 5×10
WOD
3 rounds:
1000 meter bike
400 meter run
2 min rest
