Thursday October 10th

FIT

LIFT / SKILL
E:90 x 8 (12:00)
alternating between:
1) 18[9/9] Single Leg KB RDLs
2) 5-10 Toes to Bars

Pick a moderately challenging weight for KB RDLs

D/F - Working on Beat Swing Strength ("Push Down on the Bar")
Beat Swing, Knee Up, Beat Swing, Knee up
Knees to Chest
Tighten the Kip
Toes to Rings
Alternating T2B

P - Aiming for 15-20 Reps

WOD

EMOM 18 - "FGB Style"
Min 1) Bike Calories
Min 2) Handstand Push Ups
Min 3) Box Jump Overs
Min 4) DB Bench Press
Min 5) Barbell Lungesters
Min 6) Rest
For Max Reps

There will be lanes set up for you.
*DO NOT TOUCH OR MOVE ANYTHING

D - Hand Release Push ups, Box Step Overs, empty bar/tech bar
F - 24/20", 35/20s, 75/55
P - 24/20", 50/35s, 95/65

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BURN

SWEAT

EMOM 15
1) Max Air Squats
2) Max Burpees
3) Max Shoulder Taps
4) Max Russian Twists
5) Rest

STRENGTH

4 SETS
10 Floor Press Complex [Double DB Press + Single + Single]
10 Renegade Rows