Monday September 23

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 20 Back Rack Lunges
2) 1-3 Rope Climbs / Footwork

Can work up in weight on Lunges

D - Footwork Practice / Rope Pulls / Ring Rows
F - Working on Efficiency (Less pulls to get to the top)
P - Legless / L-Sit / Weighted(vest)

WOD

AMRAP 12
200m Run
15 Box Jump Overs
12 Alternating DB Snatches
9 Pull Ups

--Rest 2:00--

CORE BUY OUT
ALTERNATING TABATA:
:20 Plank Hold
:10 Rest
:20 Weighted DB Deadbugs
:10 Rest
x 4
(4:00)

(Total Time: 18:00)

D - Step Overs, Choose weight, Seated/Banded Pull ups
F - 24/20", 35/20[DB]
P - 24/20", 50/35[DB], C2B Pull ups

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BURN

SWEAT

AMRAP 12
12 Calories
9 DB Snatches
12 Calories*
9 DB Push Press

*Switch Machines

STRENGTH

4 SETS
8/side B Stance Romanian Deadlift
1:00 Wall Sit