Tue Sep 1

Train/Move
4 Min AMRAP, 1 Min rest, 3 Rounds:

Cardio 1
Cardio 2
Max Reps Cardio 3

Cardio options:
10 Shuttle Runs
25/18 Cal Ski
25/18 Cal Row
18/15 Cal Echo Bike

*choose 3 cardio options and change the order:
1, 2, 3
2, 3, 1
3, 1, 2

Warm-up
2 Min Cardio
2 Sets:
30s Supinated Hang
30s Pronated Hang
5/5 DB Windmill
10/10 Single Arm Ring Row
10 Slow Plank Taps

Strength/Skill
Every 90s x 10 Sets:
2-5 Wall Walks / Inchworms
1-4 Bar Muscle-ups / Pull-ups
Bike for recovery

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Stimulus
Strength/Skill: complete all of the movements in every 90s interval. Spend roughly 30s on each movement

Train/Move: Select 3 of the 4 cardio movements and then following the sequence laid out. The third movement for each interval is for max reps, you should get a minimum of 1 minute there after completing the first two movements

Games Prep
4 Sets:
10/10 Single Arm Incline DB Bench Press @ RPE 8
10/10 KB Gorilla Row @ RPE 8

3-5 Sets:
20 Banded Tricep Pushdowns @ RPE 8
12 Elbow Supported Curls @ RPE 8