Week 11 – Day 54
Warmup:
3 Sets
10 Ring body Saw 2020
40′ HS Walk
10 GHD Back Extensions (controlled and slow to focus on spinal flexion and extension)
https://youtu.be/EqGVH1qHzwU
https://youtu.be/Ju2i7MvvxbQ
https://youtu.be/tYMHYWVvFjs
A1) Back Squat
20X0; 2.3.4; rest 20sec/rest 60sec x 3 sets
*DROP SET – strip some weight after 2 reps and 3 reps. Total of 9 reps per set
A2) Burpee Ring Muscle Ups
AMRAP in 60sec; rest 3mins x 3
*Scaling Option – Burpee bar muscle ups or burpee jumping muscle ups
https://youtu.be/PNVllaWiF3c
https://youtu.be/Ak4prJ31_Co
https://youtu.be/qwnnT_eJ7Zs
B1) Barbell Overhead Cossack Squat
3011; 6-8/leg; rest 60sec x 2
https://youtu.be/ulzoZOHicyU
B2) Archer Ring Push Ups
2121; AMRAP at TEMPO; rest 2mins x 2
*alternating arms every repetition
https://youtu.be/Go96FtKDQIA
C) 16min AMRAP @ Continuous Grind Effort
Assault Bike 1 Mile/1.6Km
4 Wall Walks
2 Legless Rope Climbs
10 Back Rack Reverse Lunge (from squat rack) 165/115
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