Wednesday – Purpose / Achievement

Mobility:

Mobility + Activation Circuit x 2 rounds of:

1a) Up-Downs x 10

1b) Shoulder Taps x 20 (alternating)

1c) Banded Lat Stretch x 20s each

Skill:

*Spend 10:00 reviewing the kip

EMOM for 8 min:

ODD Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up

EVEN Minutes: 20s L-Sit or Tuck-Hold

 

Metcon:

AMRAP in 20 min:

Run 400 Meters

30 DUs (all attempts count)

25 KBS (53, 35)

Achievement: (50 DUs)

E.C.:

1a) Banded Leg Curls: 3 x 30-40 ea. Rest 30s.

1b) Banded Rotations: 3 x 20-25 ea. Rest 30s.

Speak Your Mind

*