Warm-Up:
50’ Passes. Taking it old skool!!!
1) inch Warms (25’), Instep Stretch (25’)
2) Arm circles forward/Back, 10 side/side, up/down (x10)
3) 20 Leg swings/Side
4) Bear Crawl (50’)
5) High knees (25’), Butt kickers (25’)
6) Burpee broad jumps (50’)
Repeat for 6-7 Minutes 

Rx’D:
EMOM 15:
1) :45 Max Double Unders
2) :45 Max GHD Sit-ups
3) :30 Max Alt. DB Bent Over Row (50/35#)

Level 2:
EMOM 15:
1) :45 Max Double Unders
2) :45 Max GHD Sit-ups
3) :30 Max Alt. DB Bent Over Row (35/25#)

Level 1:
EMOM 15:
1) :45 Max Single Unders
2) :45 Max Sit-ups
3) :30 Max Alt. DB Bent Over Row (25/15#)

Accessory:
3 Sets:
40 Banded Bicep Curls
20 DB Split Squats (10 / Leg)

Stretching:
:60 Seated Straddle Stretch Reach (Left)
:60 Seated Straddle Stretch Reach (Right)
:60 Seated Straddle Stretch Reach (Forward)

Athletes, with home gyms. Here is the AUX Work for this coming week. If you guys need some extra fitness get these in.

Midline:
Day 1: Tuesday
For Time:
50 Toes-to-Bar
50 GHD Sit-ups
50 Sit-ups

Day 2: Wednesday
On a 3:00 Clock:
Max Distance Double KB Carry (50/35#)
*1 KB held overhead, 1 KB held in front rack position. Switch as needed.

Skill:
Friday
AFSAP*:
300′ Handstand Walk
*As Few Sets as Possible

Engine:
Saturday
For Max Distance:
2 Rounds:
Bike as far as possible at 100+ RPM
– Rest 3:00
-Bike as far as possible at 95+ RPM
– Rest 3:00
Bike as far as possible at 90+ RPM
– Rest 6:00*
*Damper at 4 for all intervals.

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