Thursday 07/13/2023

STABILITY

AMRAP 7

:20 Ring support / / Scale to Ring Plank

:30 Active hang

100ft Farmers carry (DB / / KB)

:30 Double KB Overhead hold

*Aim for 2+ Rounds

AMRAP 7

:30 Glute Bridge Hold

5 Nordic curls

:30 / :30 Copenhagen plank

5/5 Slow ATG Squat (heel elevated)

*Aim for 2+ Rounds

STRENGTH

EMOM 10

4 Alt. Back Rack Lunges (stepping back)

*you choose the weight / / aim to stay at same weight for all 10 rounds

*use a weight that you can recover from in 1-2 days!

STRENGTH (Part 2)

EMOM 10 (5 Rounds)

Alt. B/T…

Min 1: *Strict Pull Ups

Min 2: *Strict Chin Ups / scale up to False grip Ring pull ups!

*You choose the reps