July 8 "EDC"

Move

1) In 35:00 Window:

1:00 Sit Ups
1:00 Row
1:00 Farmer Carry Lengths
1:00 Row
1:00 Alternating Dumbbell Snatches
1:00 Bike
*Rest 30 Seconds Between Each Movement

Train

1) EDC

In a 35:00 Window:
20 GHD Sit Ups
1:00 Moderate Row
100m Sandbag Carry (100/70)
1:00 Moderate Row
20 Alternating Dumbbell Snatches (50/35)
2:00 Recovery Bike

Stimulus

1) You will be working through these six movements, scoring how many rounds you complete in total. The goal is to push the pace hard on the gym movements and to recover on the row and bike. Choose a GHD variation that you can complete in 1-2 sets. The sandbag should be held in a bearhug position high on your chest to engage the back muscles. You should be able to complete the carry in roughly 3 breaks or less. Alternate arms for the snatches and choose a weight you can complete the reps in two sets.

Extra Credit

200m Barbell Back Rack Carry (Body weight)
200m Barbell Front Rack Carry (1/2 Bodyweight)