231020 Monday

Strength Bench press 4 sets x 8-12 reps DB Bench Fly 4 sets x 8-12 reps Triceps Extension or Skull Crushers 4 sets x 8-12 reps Metcon 6 rounds for time Partner a 400m run While partner b does max cal

Gymnastics 20 min emom Min 1: 10-30 sec hanging tuck hold Min 2: 20-40 sec right leg bottom pistol hold (sc wallsit) Min 3: 20-40 sec handstand hold Min 4: 20-40 sec left leg bottom pistol hold (sc wa

Strength Back squats 6 sets 3 reps at 75-80% Metcon For time 5 rope climbs 15 sandbag to shoulders 60/45 4 rope climbs 12 sandbag to shoulders 3 rope climbs 9 sandbag to shoulders