Tue Sep 8

Train
5 Rounds For Time:
15/12 Cal Echo Bike
5 Burpee Pull-ups
100’ Sandbag Carry @ 100/70

Move
15 Min AMRAP:
15/12 Cal Echo Bike
5 Burpee + Jumping Pull-up
50’ D-ball Carry @ 50/30

Warm-up
3 Min Cardio of Choice
2 Sets:
30s Pronated Grip Hang
30s Supinated Grip Hang
5/5 Windmill
10 Slow Shoulder Plank Taps

Strength/Skill
Alternating Every 90s x 12:
1) 20 Crossover Singles +
2-6 RMU (or Strict Pull-ups)
2) 20 Crossover Singles +
25-50’ HS Walk (or 3-5 Wall Walks)

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Stimulus
Strength/Skill: adding some skipping to our gymnastics work today, you can work on double-unders instead of crossovers if needed. Aim for at most 1 minute of work followed by 30s of rest, pull-ups should be unbroken

Train/Move: bike should take around 1 minute, burpee pull-ups under 1 minute, sandbag carry under 1 minute, 15 min cap

Games Prep
4 Sets:
10/10 Single Arm Ring Row
10/10 Single Arm DB Press @ RPE 8

4 Sets (all at RPE 7-8):
20 Banded Face Pulls
10/10 Alternating DB Curl
10/10 Single Arm DB Tricep Kickback