Warm up:
6 min AMRAP
10 KB swings
10 supermans
10 air squats
Stabilizer:
100 old school sit ups
Skill:
ANY hanging bar movement
Muscle ups
Pull ups
Toes 2 bar
ETC.
Strength:
Cycle 1 Phase 3 of our Wendler cycle.
Add 2.5 kg TOTAL to your upper body lifts
Add 5 kg TOTAL to your lower body lifts
Deadlifts
5-5-5 warm up
5-5-5 @ 65/75/85% of your 90% of your NEW 1 rep max
Metcon:
Running today cuz it is beautiful and daylight savings
Beginner 3-3-3
Intermediate 5-5-5
Advanced 7-7-7
Turn around and redline back
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