02222020

Cycle 3, Test Week, Day 5

Warm-up
Find a Partner to Work With today!
3 Rounds
20 Plank Hi-Fives
20 Passing Wall Balls
20 Synchronized Lunges

Mobility
2 Rounds
Leaning forward with help from partner (60 sec)

Strength
Push Press
Find 3 RM

Met-Con
For Time (with a partner)
20 Sand Bag Cleans (150/100#)
then,
3 Rounds
10 Muscle Ups
15 Devil’s Presses
20 Front Rack Lunges (in place) (135/95#)
then,
100′ Handstand Walk (25′ increments)

Extra Work
Peg Board Work
9′ EMOM
1 – 3 Ascents
*Coaches Approval
**Must be able to do 7+ Strict Pull-ups

Fit Extra Work
Strict Pull-up Work
9′ EMOM
Strict Pull-ups or Pull-up Negatives
**Rep Count up to individual