NEW CYCLE IS STARTING TODAY

STRENGTH

Deadlifts
3 x 15 reps
90 sec rest

METCON

RX
For time:
50 Double unders
10 KB Swings 24/16kg
40 Double unders
20 KB Swings 24/16kg
30 Double unders
30 KB Swings 24/16kg
20 Double unders
40 KB Swings 24/16kg
10 Double unders
50 KB Swings 24/16kg

Target: 8 min
Time cap: 10 min

Scaled
For time:
50 Single unders
10 KB Swings
40 Single unders
20 KB Swings
30 Single unders
30 KB Swings
20 Single unders
40 KB Swings
10 Single unders
50 KB Swings

GYMNASTICS

RX
1A Strict pullups
5 x 5 reps
1B Body row
5 x 10 (Tempo: 50X1)
90-120 sec rest

Scaled by coach

METCON

RX
12 min AMRAP
1 Pullup
1 Pushup
1 Box jump over
2 Pullups
2 Push ups
2 Box jump overs
3 Pullups
3 Push ups
3 Box jump overs
Etc.

Scaled by coach

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