8.28.2021
Warm-up
[3:00-15:00]
2 Rounds
2min Bike (60sec ez, 40sec mod, 20sec hard)
10/10 Single Arm Upright Rows
25ft/25ft SA Bottoms Up KB Carry
10/10 crossbody SL RDL
8/8 Quadruped Thoracic Rotations
Specific Prep
[15:00-25:00]
Handstand hold x 20-30s
HSPU negs x 2-4
HSPU x 3-5
--
10 kip swings
5 kip swings + leg raise
5-7 Toes to bar or hanging knee raise
--
Deadlift Build to workout weight in 2-3 sets of 5 reps
Metcon
[25:00-55:00]
Bane (Time)
For Time, with a partner (30 min hard time cap)
60 Calorie Bike
60 Handstand Push-Ups (Up to 2 Ab Mats)
60 Deadlifts 155/105#
60 Toes To Bar
*Straight into*
40 Calorie Assault Bike
40 Handstand Push-Ups
40 Deadlifts 155/105#
40 Toes To Bar
Open/RX+: Deadlift (185/135#)
CC: Pacer/Sustain
Time Domain for Workout: 20:00-30:00
Keep load on DL in the moderate to light range today for bigger sets
Bane (BUILD) (Time)
For Time, with a partner
60 Calorie Assault Bike
60 Push-Ups
60 Deadlifts 135/95#
60 Hanging Knee Raises
*Straight into*
40 Calorie Assault Bike
40 Push-Ups
40 Deadlifts 135/95#
40 V-Ups
Conditioning EXTRA
Metcon (Time)
Run 4 miles
Cool Down/Stretch
[55:00-60:00]
Lacrosse Ball Glute Smash x 1min (each side)
Lacross Ball Pec Smash x 1min (each side)
Foam Roll Adductors x 1min (each side)
Foam Roll Abductors x 1min (each side)
Foam Roll Back x 1-2min
Elevated Pigeon Stretch x 2min (each side)
