Week 9 – Day 44

Warmup:
3 Sets
20 Windshield Wipers
3 KB Windmill/arm
30sec Weighted Superman Hold
30′ HS Walk (attempt to turn around half way)
https://youtu.be/3rtUK_jUv4s
https://youtu.be/M8csHpQrq5o
https://youtu.be/BRWfgwVhtu4

A1) Back Squat

20X1; 2.2.2; rest 15sec/rest 60sec x 3 sets

A2) L Sit Rope Climb

2 reps to 12′; rest 2mins x 3
https://youtu.be/gQoekljRC7M
https://youtu.be/ZuDgEhPspvo
https://youtu.be/pkk2Ha7fs1Y

*Scaling Option – perform a legless rope climb or regular rope climb

B1) KB Front Rack Box Pistol

30X1; 3-5/leg; rest 60sec x 3
https://youtu.be/tPKXd_WRkGk

B2) Glute Bridge Alternating Dumbbell Bench Press (Top Down)

30X0; 3-5/arm; rest 2mins x 3
https://youtu.be/-zqfaqvAYB0

C) 3 Sets @ 85% Effort

Run 150m
6 Single Arm KB OH Reverse Lunge R
6 Single Arm KB OH Reverse Lunge R
9 Ring Push Ups
12 KB Gorilla Rows 6/arm
9 Ring Push Ups
6 Single Arm KB OHS R
6 Single Arm KB OHS L
Run 150m
rest walk 2:30 (decrease rest to 2:00 after set 2)
https://youtu.be/Ln1j7lm6SrE KB gorilla row

*Choose a KB load that challenges you for these sets.