Saturday, 10/12
October 11, 2019
Programming Preview: Week of 10/14
October 13, 2019
Warm Up
3 Rounds
4 Alt T Push Ups
8 Squats
4 Dolphin Push ups
12 Band Good Morning
Skill
4 Rounds
1 Minute Max Strict HSPU
1 Minute Max Dips (Ring, bar or Box)
1 Minute Accumulate Max L- Sit time
1 Minute Rest
Prep (8 Min)
1×400 M Run
2x :30 Bike+ 30 Single Skips
1×15 Double Unders
Met Con
Every 6 Minutes for 24 Minutes (4 Rounds)
Bike 15/10 Cals*
Run 400 M
45 Double Unders
Mobility
2 Rounds
1 Min Standing Calf Stretch/side
1 Min Bretzel Stretch/side
*75 second cap for bike
Scale HSPU to 1-2 Ab mats (strict)
5-8 Seated DB Press AHAP
