WEEK 10 – Day 48, Wednesday – 16th December 2020

Warmup

• Barbell Turkish Get Up – 4 reps/arm +
• 3 Sets NFT
• 15m Sled Pull Through
• rest 15sec
• 30sec Extended Ring Body Saw Isometric
• rest 15sec
• 30′ HS Walk (scale back to Pike HS Shoulder Taps)
• rest 60sec  
  
• Pike Shoulder Taps https://youtu.be/4-Xl07LZlVs
• Sled Pull Through https://youtu.be/fVeoEJnvAOc
• Barbell Turkish Get Up https://youtu.be/VAFM8kbz8uA
• Extended Ring Body Saw Isometric https://youtu.be/hZCkz0d5-9c
• Handstand Walk https://youtu.be/5it610ZpB4M

A1) Banded Deadlift

• Concentric only – 02X1; 3.3.3 reps @ 55-60% rest 15sec/90sec x 3
• Demo video https://youtu.be/1IlmRIpkM_Y

A2) Close Grip Bench Press

20X1; 4,3,2; rest 2mins x 3

Demo video https://youtu.be/XEFDMwmrLAM

B) 2 Rounds Not For Time

• 6-8/leg Single Leg Dual KB Romanian Deadlift
• 30sec Dual Kettlebell Hollow Rock 
  
• Dual KB Hollow Rock https://youtu.be/PllsrG4IbYk
• Single Leg Kettlebell Romanian Deadlift https://youtu.be/z1q6B0I6DjY

C) For Time @ 90%

• 18-14-10-6
• See-Saw Dumbbell Bench Press
• See-Saw Bent Over Row
• Handstand Shoulder Taps
  
• *Choose a challenging load for your Bench/Bent over Row – Same weight for both 
  
• Wall Facing Shoulder Taps https://youtu.be/cTC8Gj1z0eY
• See-Saw Dumbbell Bench Press https://youtu.be/fv3jtm7zP1I
• See-Saw Dumbbell Bent Over Row https://youtu.be/_UUyU3FOhto

D) 7mins @ 75% Effort

• 5 Dual KB Clean 53/35
• 5 Dual KB Thruster 53/35
• 30m Dual KB Rack Carry 53/35
• 10 GHD Sit Ups (15 Regular Sit Ups)
  
• rest 3mins
  
• 7mins @ 75% Effort
• 2 Rope Climb 15′
• 3 Wall Walks
• 4 Alternating Turkish Get Ups 53/35 (2/arm)
  
• *75% Effort – We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent. 
  
• Dual Kettlebell Clean https://youtu.be/gkNfyuUYAHM
• Dual Kettlebell Thruster https://youtu.be/5-mxMxigTfw
• Dual Kettlebell Rack Carry https://youtu.be/H5SvCASqrgY
• GHD Sit Up https://youtu.be/BJ1EDxUn1ZQ
• Rope Climb https://youtu.be/gQoekljRC7M
• Wall Walks https://youtu.be/JsGNOjxsu9A
• Turkish Get Up https://youtu.be/LkqIu3YpRNo