Saturday 9.12.15

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Essentials:
A.
5 Sets
Hollow Body Lifts with PVC x 7 reps
Arch Body Lifts with PVC x 7 reps
On the 2min Marks

B.
4 Sets For Time:
Dumbbell Thruster x 5 reps
Burpee x 10 reps
Single Unders x 60 reps
Rest 3:30min

Fitness:
A.
5 Sets
Hollow Body Lifts with PVC x 15 reps
Arch Body Lifts with PVC x 15 reps
On the 2min Marks

B.
4 Sets For Time:
Thruster x 5 reps 145/100
Bar Facing Burpee x 10 reps
Double Unders x 30 reps
Rest 3:30min

Performance:
A.
Strict Deficit Parallette Handstand Push Ups
Find a 1 RM depth For the Day

B.
4 Sets For Time:
Thruster x 5 reps 185/125
Bar Facing Burpee x 10 reps
Double Unders x 50 reps
Rest 3:30min
+
Competitor Session 2:
A.
3 Sets
Pike to Head Stand x 5 reps

B.
Strict Deficit Parallette Handstand Push Ups
Complete 16 reps @ 80% of your 1RM Depth

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