25 May 2019

Warm-up

Hollow / Arch Body (Rock)

intervals alternating between maintaining the Hollow Body and Arch Body positions (eg. Tabata)

Barbell warm-up

5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility

Psoas S&F (KB)
Glute S&F (ball)
QL/Erector Smash (ball)
Triceps S&F (bar / ball)
PVC Pass-Throughs & Wrist turnovers
Cobra / Upward Dog / Bridge

Weightlifting

up to 15:00 to establish:
Max reps unbroken weighted [GHD] sit-ups (45/25#)
then
5RM [Weighted] Dips

support weight with arms extended toward ceiling throughout movement

GHD: keep weight at chest

Weighted (Ring) Dips (5-5-5-5-5)

Establish 5RM
(E2.5MoM)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP-20:
7 Hang Squat Cleans @10RM
15 [GHD] Sit-UpsNo Singles ...
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Rx+= 10RM + GHD