Thursday, 9/26
September 25, 2019
Saturday, 9/28
September 27, 2019
Warm Up
3 Rounds
15 Band Good Mornings
12 Alt Samson Lunges
15 Mountain Climbers
6 Dolphin Push ups
Prep (12 Minutes)
1×10 RDL w/bar
2 Wall Walks
3×6 Deadlifts (working up)+ 2-3 HSPU reps (or scaled option)+ 6 Step ups
Met Con
EMOM 18 Min (6 Rounds each)
A) Deadlifts (9-9-6-6-3-3 reps, 9@60-65%, 6@70-75%, 3@80-85%)
B) 12 Box Jumps
C) Max Unbroken Strict HSPU
Scoring: Total HSPU reps
Mobility
Band Hamstring Series
HSPU Scaling options:
5 Strict HSPU with 1-2 Ab Mats
5 Pike Position Push Ups
Max unbroken Push Ups with perfect position
5 Modified Push Ups (as challenging as possible for 5 reps)
