Wednesday, 23 August 2023

Conditioning: For time

300ft Sandbag Bear Hug Carry (150/100)*

-into-

5 Rounds

10 Chest To Bar Pull-Ups

10 Box Jumps Overs (24/20)

-into-

300ft Sandbag Bear Hug Carry (150/100)*

* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags, if needed

Accessory: Toes to Bar

Advance:

5 sets (10:00)

8-10 Kip to Chair Position

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip to Chair Position

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings + Knees up

5-8 Strict Hanging Knee Raise

Alternative Option:

5 sets (10:00)

10 Suitcase Sit Ups

20-30-second Dead Hang (Pull Up Bar)