Friday 10.6.17

Essentials:
A.
3 Rounds Not For Time:
Butterfly Hip Thrust x 20 reps
Dip Bar L-Sit Flutter Kicks x 20 reps
Rower Slide to Pike x 10 reps

B.
10min
Every 30 sec
Speed Deadlift x 1 rep 50%
Or
ADAPT

C.
7 Sets
Between the Legs Sled Pull x 25 meters
On the 2:30min Marks

Fitness:
A.
3 Rounds Not For Time:
Butterfly Hip Thrust x 20 reps
Dip Bar L-Sit Flutter Kicks x 20 reps
Rower Slide to Pike x 10 reps

B.
10min
Every 30 sec
Speed Deadlift x 1 rep 50%
Or
ADAPT

C.
7 Sets
Between the Legs Sled Pull x 25 meters
On the 2:30min Marks

Performance:
A.
3 Rounds Not For Time:
Reverse Hyper Single Leg Hold x 20 sec per leg
Ring L-Sit Flutter Kicks x 20 reps
Free Standing Handstand Attempts x 5 reps

B.
10min
Every 30 sec
Banded Speed Deadlift x 1 rep 45%
Or
ADAPT

C.
7 Sets
Between the Legs Sled Pull x 25 meters
On the 2:30min Marks

Competitor Session 2:
A.
5 Sets
Single Leg Good Mornings x 7 reps per leg
Rest 2min

B.
5 Sets
Handstand Walks x 50ft
Rest 2min