Monday October 7th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 18 Back Rack Alt Lunges
2) 5-10 Strict Ring Dips

Can work up in weight on Lunges

Pick a challenging version of strict Ring Dips that you can achieve at least 5 reps of
D - Negatives / Banded / Box Dips / Hand Release Push ups
F/P - Weighted

WOD

RETEST - "BASELINE"
FOR TIME:
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Last done on June 3rd

CORE BUY OUT:
3 SETS:
15 Hollow Rocks
30 Heel Taps
15 Supermans

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BURN

SWEAT

AMRAP 12
7 Ring Rows
7 DB Hang Power Cleans
7 DB Strict Press
7 Burpees

4 SETS
15 Toe Elevated KB RDL
8/side Front Foot Elevated Back Step Lunge