For Monday those doing an open repeat do the following:
EMOM 30 minutes
1 – 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats
2 – Row @70%
3 – 1 TGU + 3 Windmill/arm (moderate)
4 – Shuttle Runs @70%
5 – 10 RKBS @24/16kg + 10 NPUB
6 – Assault Bike @70%
+
18.2 Skills practice
For those not doing an open repeat do the following:
A. Captain Morgans – 3×30-sec/side
B. Band Resisted Pull-Ups – 3 reps @10X0 Tempo EMOM 9’ (light band, fast and explosive)
C1. Incline Dumbbell Press – 3×6-8 @20X1 Tempo; Rest 30-sec
C2. Supinated Barbell Bent Over Row – 3×6-8@20X1 Tempo; Rest 30-sec
C3. Prone Bench Snow Angels – 3×8-10; Rest 90-sec
+
15 minute EMOM
1 – Assault Bike 12/9 Cals
2 – 8-10 Strict T2B
3 – 30-45-sec Wall Facing HSH
+
15 minute EMOM
1 – Ski 12/9 Cals
2 – 2-3 Staggered Grip Rope Pull-Up/arm (place bottom hand at elbow of top hand)
3 – 20-sec Single Arm FLR/arm
