Friday, 6 December 2024

Conditioning:

4 sets for time (each set):

12 GHD Sit Ups (Or V-Ups)

6 Bar Muscle Ups (Or 12 Chest to Bar)

6 Squat Snatch (135/95)

12 GHD Sit Ups (Or V-Ups)

- Rest 1:1 between sets

Accessory:

3 Rounds for Quality:

10 Weighted Hip Thrust @ moderate weight – RPE 7

- Rest :30

10 Barbell Good Mornings @ moderate weight – RPE 7

- Rest :30

10 Standing DB Lateral Raise @ moderate weight – RPE 7

- Rest 2 mins between rounds

- Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.