COMPLETE 2022:
AM MONO:
EMOM x 40
Min 1: :45 runner
Min 2: :45 ski Erg
Min 3: 1 Rd Strict “CINDY”
Min 4: 60′ Bear Crawl + 60′ Farmers Carry
Weightlifting: week 4 buildout
A. Push Press – 10RM + 2×10@90%
B. Back Squat – 10RM + 2×10@90%
C. Bench Press – 10RM + 2×10@90%
D. DB Seated Strict Press (semi supinated) x 6-8 reps x 4 sets
*Building on prior weeks
Gymnastics:
Strict HSPU
5 x 10
10 x 5
And anywhere in between. Pick your sets. Accrue 50 strict in your own way, of unbroken sets. Rest accordingly and record your time and choice of structure.build on prior weeks
Conditioning:
6 rds
15/12 cal bike
10 hang power snatch 95/63
5 bar muscle ups
10 GHD Situps
15/12 cal bike
rest 1:2
BECOMPLETE:
- 4 rds of, 15 banded pullups + 10 GHD Back Ext + 15 PVC discloates + 10 Banded Hip Thrust + 15 alt russiant twists
- Supinated Bent over Barbell Row: 4 sets of 8
- DB Single Arm Semi Supinated Bench x 8 reps x 4 sets each side
- crossover symmetry protocol