Tue Oct 13

Train/Move
Each for time, 4 Min Rest b/w Sets:
30/24 Cal Ski (or Row)
15 Strict HSPU (or DB Strict Press)
40 Double-unders
15 Strict Ring Dips
40 Double-unders
20 Push-ups

Repeat two more times with the following reps:
20/16-10-40-10-40-15
10/8-5-40-5-40-10

Warm-up
3 Sets:
1 Min Cardio
10/10 Half-kneeling DB Press
5 Inchworm
20 Banded Face Pull
20s Ring/Plank Support Hold

Strength/Accessory
3 Sets:
10/10 DB Posterior Rotating Press
10/10 DB Rotating Anterior Press
15 Pause Ring Rows
Rest 1.5 Mins

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Stimulus
Strength/Accessory: treating this as a warm-up for our shoulders and upper back. We’re on a deload week so the emphasis will be on making sure our conditioning workouts are at a high intensity, so don’t rush through these movements and use them as a primer for all of the upcoming work

Train/Move: each round is for time, to be followed by a 4 minute rest. The reps decrease with the exception of the skipping, which will have a 30s cap. The goal is to be able to complete the work with minimal breaks, so you will look forward to the long rest between rounds

Games Prep
Alternating Every 90s x 10 Sets:
6 DB Two-way Raises @ RPE 6-7
30s Weighted Front Plank Shoulder Taps