WOD
Strength
4 sets:
6 Kneeling KB halos e/direction and on each leg (24 reps total)
12 weighted rings rows
Conditioning
AMRAP in 11 Minutes:
5 Pullups
10 Pushups
15 Squats
10 Deadlifts (185/135)
5 Bar Facing Burpees
Extra
Before
5 sets:
3 Bench press at 85% of last weeks 3RM
Max hollow position chin over bar hold b/n each set
Singe arm KB OHS: 5 sets of 5 e/arm working to heaviest load for the day
4 min. tabata:
free-standing tripod position hold
5 sets at a steady pace: 8 HSPU + 4 strict HSPU
*your connection from hip to shoulder shouldn’t change between the two
Midline – After
4 sets:
10 e/arm single arm lateral raise
45 sec. plank hold
10 bent reverse flies
45 sec. reverse plank hold (face up pushup position)
Allen Core Fitness
Warm up
4 sets:
20 glute bridges add banded tension as able
15 hollow rocks
20 bent over rows building in weight each round
15 L sit ( partner can assist by lifting feet )
Workout
7 sets every 3 min:
12 bench press 50 %
100 ft farmers carry AHAP
12 burpees
