Tue Sep 15

Train/Move
For Time (20 Min Cap):
20 Handstand Push-ups (or DB Push Press)
400m Run (or 1200/1000m Bike)
3 Rope Climbs (or 3 + 3 Pull-ups + Knee-Raise)
400m Run
30 DB Thrusters @ 35/25
400m Run
3 Rope Climbs
400m Run
20 Handstand Push-ups

Warm-up
400m Run (or 2 Min Cardio)
2 Sets:
20 High Knees
20 Butt Kickers
20 Walking Lunges
30s/side Rig Hang
5/5 KB Windmill

Strength
Every 90s x 10:
3-6 Strict Chin-ups
3-6 Push-ups

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Stimulus
Strength: this week we are completing both the push and the pull movements in the same interval, resting roughly 30-45s at the end of each round. Select a number that allows for movement mechanics and intended volume to be maintained for all 10 sets

Train/Move: a longer workout ahead, with 6-10 minutes of running/biking, 2-4 minutes of HSPU, 2-3 minutes of rope climbs, 2-3 minutes of thrusters. Reduce weight, distances, and volume to aim for a 15-18 minute workout.

Games Prep
3 Sets:
10/10 Single Arm Incline DB Bench Press @ 8.5 RPE
10/10 Alt KB Gorilla Row @ 8.5 RPE

50-100 Banded Pull-aparts (palms up)
50-100 Banded Pull-aparts (palms down)
50-100 Banded Tricep Extension
50-100 Banded Bicep Curls