Friday – 11/1/2019

The Workout for Friday is:

WARM-UP
-88′ Shuttle Run + 88′ Walking Lunge
-88′ Shuttle Run + 88′ Bear Crawl
-88′ Shuttle Run + 88′ Crab Walk
-88′ Shuttle Run + 88′ Lateral Plank Walk

2 Rounds
-15 sec Sleeper Stretch /side
-15 sec Supinated Grip Hang from Rig

Review Bracing / Positions for Strict Press

STRENGTH
EMOM x 10
Strict Press x 2 reps
*Use heaviest weight you can across all 10 sets.

METCON
AMRAP x 15
-5 C2B Pull-Ups
-10 Ring Push-Ups
-15 Goblet Squats (55/35)
*A beefed up version of “Cindy” today. If you are performing 20.4 on Saturday, use this workout to feel good and work up a good sweat… otherwise, send it! This one is fun!

EXTRA CREDIT

[Applied Strength]
Every 30 seconds, for 10 minutes
1 Push Jerk + 1 Squat Jerk
*Yes Squat Jerk.. Keep the weight very light and work positions. If the mobility is not there yet, perform the best narrow grip overhead squat you can after a second push jerk. 

[Engine]
Speed Endurance
6 Rounds
-200m Sprint
-20 American KB Swings (55/35)
-Rest 1 minute
*Modify to Russian KB Swings if you are concerned about your recovery for 20.4