Tuesday 08/15/2023

SKILL

FOR QUALITY AMRAP 15

:10+ L Sit Hold

2 min Crossover Singles / or practice

2 Wall Walks (+ optional Wall Facing HSPU)

100ft Double Overhead KB / DB walk (moderate load - maintain perfect overhead lockout before moving up in weight)

*Ring Dips (for Quality / /emphasis on FULL R.O.M.)

*you choose the reps for the ring dip

WORKOUT

EMOM 20 (5 Rounds)

Min 1 & 2: 400m Run / / Scale to 300m Run if a sub 2 min 400m pace is unattainable.

Min 3: *Sandbag Ground to Over Shoulder (heavy)

Min 4: 15 Wall Ball 20/14

*You choose the reps on the bag!