WEEK 11 – Day 53, Wednesday – 23rd June 2021

Week 11 – Day 53

Warmup:
Scapular Strength Isometrics
Single Arm Handstand Hold 12-15sec/arm
Single Arm Weighted Active Bar Hang x 20sec/arm
x 4 sets
https://youtu.be/5Mky7dpPfjY
https://youtu.be/2iOdHLKq2TM

A) HOT START EMOM

EMOM x 12-15mins
1st – 50sec Assault Bike
2nd – 20sec L Hang Flutter Kicks
3rd – (1 Devil Press + 1 Dumbbell Thruster + 1 Dumbbell Push Press) x 3-4 complexes

*Choose to go 4 or 5 rounds based on your timing for the session and how your body is feeling
*Build your pace on the rower every set
https://youtu.be/kYBV3s4aj8U
https://youtu.be/zlqEtAUds-I

B1) Tall Kneeling Dumbbell Press

21X1; 4-6/arm; rest 45sec x 3
https://youtu.be/tq2YKK1y5ms

B2) Kipping Handstand Push-up

AMRAP in 30sec; rest 45sec x 3

B3) Strict C2B Pull Up

AMRAP in 30sec; rest 90sec x 3

C) 18min Continuous Grinder

10/8 Cal Row Damper 10
8 Dual KB Clean 70/53
2 Ring Muscle Ups (sub 6 strict Ring Dips)
4 Strict Handstand Push Ups
1 Rope Climbs (sub 3 rope pulls from ground)

D) Static back

5mins – Nasal Only Breathing