A. EMOM for 12 minutes:
1st minute: Ball Slams x 15 reps, 50lb/25lb
2nd minute: 10-meter Handstand Walk or 45 second Handstand hold, free or wall
3rd minute: Hollowbody Hold x 45 seconds
*Compare to 05/20/2016.
B. Every 90 seconds for 9 minutes:
5 Sumo-Deadlift High Pulls
*Compare to 07/20/2015.
C. Strength 101 @ 6PM:
1) Strict Weighted Wide Grip Pull-ups, 5x3
2) Weighted Hyperextension, 4x12
3) 3 rounds, superset:
Barbell Curls (LTBD) x 10
Lying Triceps Extensions (LTBD) x 12
*Increase loads on each. Rest 2 minutes between sets for 1 & 2. Rest 3 minutes between supersets, increasing load each set if able.
Post skill work progress for A and loads for B to Members Area or comments.