Thu Oct 2

Train/Move
4 Rounds (20 Mins):
1 Min Devil’s Press @ 35/25, 15s Rest
1 Min Banded Strict Pull-ups/Ring Rows, 15s Rest
1 Min Starfish, 1:30 Rest

THEN:
10 Min AMRAP:
20 Dumbbell Plank Pull-Throughs
20 Alternating Hammer Curls
20 Overhead Tricep Extensions

Warm-up
Every 1 Min x 12 Mins:
45s Burpees
10 Plank Rows + Max SL V-ups
45s Forward + Backward Bear Crawl

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Stimulus
Warm-up: Move at a slow, steady pace as the intent is to loosen up and warm up slowly. After plank rows, do max single leg v-ups for remainder of the minute

Train/Move: Keep the devil’s presses light (using two dumbbells) and focus on breathing rhythm. Even if you can do strict pull-ups without bands, I recommend banding up to maintain positions at high reps. Bear crawls are slow, to improve mobility and spend time on hands. Keep the dumbbells light for your 10 minute finisher so that there are little to no breaks

Thursday Weightlifting
Clean: 4 x 1 @ 72%
Clean Deadlift w/Pause @ mid shin, knee, mid-thigh + Clean Pull From Ground:
3 x (1 + 3) @ 90%
Jerk: 4 x 2 @ 72%