Skills/strength
E3M15M alt min (5 sets)
1 peg board or rope climb ascent
10 back extensions
15 sec parallette L-sit hold
Note: For the peg board or the rope climb, pick something challenging for you. Rope climbs can be leg less, L-sit, start seated from the ground or it can be just working on your wrap
METCON
6min AMRAP
3 dumbbell thrusters 50/35
3 toes to bar
6 dumbbell thrusters 50/35
6 toes to bar
9 dumbbell thrusters 50/35
9 toes to bar
…
…
Keep adding 3 reps of each until times up
If all the dumbbells are taken, use kettlebells 53/35. That being said, it’s going to be a bit harder with kettlebells.
**Please do not drop the dumbbells from above the waist, we rather buy more than having to replace them. No rep if the dumbbells are dropped from above the waist. Even better, try to put them down. Seriously, the dumbbells will crack and break**
Maintenance/mobility
Roll 5min
Banded stretches 5min
