1. Warm-up
If you come early – Floss Ankles
Floss Quads above Knee
Childs Pose 2:00
Then
3 Steady Rounds:
10 Lateral Goblet Squats
15 Wallballs
15 Calorie row
2a. Strength
Back Squat – 4×4 @85%
2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 2.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
3. Met-Con
AMRAP 15 Minutes:
20 Wallballs 20/14lbs
10 Power Cleans 155/105lbs
10 Kipping Handstand Push Ups
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4a. Gymnastics Accessory
3 Rounds:
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest 3 Minutes
4b. Strength Accessory
Dumbbell Bench – 4×8
Heavier than week 2
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