Tue Aug 25

Train/Move
7 Min AMRAP, 2 Min Rest
5 Min AMRAP, 2 Min Rest
3 Min AMRAP OF:

12/9 Cal Echo Bike
10 DB Bench Press @ 50/35
15 Burpees

Warm-up
2 Min Cardio
30s Pronated Hang
30s Supinated Hang
5/5 Windmill @ light load
10/10 Single Arm Ring Row

Strength
Every 90s x 8 Rounds (4 sets ea.)
1) 1-3 Rope Climbs (or strict pull-ups)
2) 8-12 Kipping Ring Dips (or push-ups)

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Stimulus
Strength: working on upper body push-pull, selecting a rep scheme that allows for sets to be unbroken for all four sets. Substitute rope climbs for shorter work climbs or spend the time practicing the foot hold. Ring dip substitutions can be push-ups or parallel bar dips

Train/Move: restart the AMRAP each time following your 2 minute rest. Expect a lot of shoulder fatigue (especially following the strength work) from bench press and burpees. Select a weight of dumbbells that allows for multiple rounds to be unbroken

Games Prep
12 Min AMRAP For Quality:
5 Bar Pull-overs
25’ Single DB OH Walking Lunges @ 60/45 (L)
5 Bar Pull-overs
25’ Single DB OH Walking Lunges @ 60/45 (R)