Thursday October 24th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 16[8/8] Single Leg Hip Thruster (Barbell)
2) 5-10 Toes to Bars

*Can use benches or soft boxes for these
D - Bodyweight or Dumbbell

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

10 - 9 - 8 - 7
Dbl DB Front Squats
Strict Handstand Push Ups

*ONCE YOU FINISH ROUND OF 7s
200m Overhead Plate Carry

Then Continue...

6 - 5 - 4 - 3 - 2 - 1
Dbl DB Front Squats
Strict Handstand Push Ups

D - Choose weights, Pike Push ups/Z-Press
F - 35/20s, 25/15
P - 50/35s, 45/25

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BURN

SWEAT

5 ROUNDS
12 DB Thrusters
100 Skips
Rest 1:00
(15:00 Cap)

STRENGTH

4 SETS
20 DB Romanian Deadlifts
30 Seated Banded Hip Abductions
10 Pulse Back Step Lunges