Tue Aug 11

Train
9 Min AMRAP:
+3 Wall Walks
75’ Bodyweight Walking Lunges

Move
9 Min AMRAP:
10 Plank Shoulder Taps
25’ Walking Lunges
4 Inchworms + Push-up
10 Box Step-ups

Warm-up
2 Min Cardio of Choice
2 Sets:
30s Pronated Grip Hang
30s Supinated Grip Hang
10/10 Single Arm Ring Row

Strength
Every 2.5 Min x 3 Sets:
10 Dumbbell Bench Press @ 8.5 RPE
30s Rest
Max Rep Ring Push-up (max 20)

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Stimulus
Strength: select a weight that allows for unbroken sets on bench press, keeping in mind the compound fatigue after a couple of sets. Ring push-ups can be bar-elevated or banded push-ups, with a minimum goal of 10 reps

Train: +3 means start at 3 and increase by 3 every round. Lunges should be very intentional; midfoot balance, full foot engagement, stand tall and squeeze your butt to open your hips

Games Prep
Accumulate 15-25 Bar Muscle-ups (practice to improve technique, no grinding, low heart rate)

3 Sets: 5 Weighted Strict Pull-ups
15s Rest
Max Rep Band Assisted Strict Pull-up (max 20)
2 Min Rest

2-4 Sets:
20 Banded Face Pulls
10/10 Alternating DB Curls
10/10 Single Arm DB Tricep Kickback