10.18.18

Warmup

6 min AMRAP
Bear Crawl – down and back 30’
10 PVC OHS
Duck Walk – down and back 30’
10 PVC Lunging Pass Throughs
Walking Hip Cradle down/Toy Soldier back 30’
10 Burpees

Mobility

Coach’s choice X 6 min

Skill

Review of Strict Toes to Bar and Hanging Leg Raises.
Focus on trying to maintain a position where the torso stays in line with the rig so that the motion is forced to be done by the core and hip flexors with little help from the lats. Keeping eyesight straight ahead and a neutral head position will help with this.
Review of the Single Arm DB Row from a Lunge position

Strength

EMOM X 12
Even: 7-10 Strict Toes to Bar
Odd: 5-8 Single Arm DB Row/side from a Lunge position, choose weight based on feel
P – Toes to Bar
L – Hanging Straight Leg Raises
F – Hanging Straight Leg Raises or Toes to Pole

Metcon

4 rounds for time – 18 min cap
16 Shuttle Sprints (30 ft = 1 rep)
12 Hang Power Clean
8 D-ball Over the Shoulder
P – 135/95, 100/70
L – 115/75, 70/50
F – 95/65, 50/30

Cashout

Pull-up Challenge
Level 1: 2 Rounds of 4 sets of 20 Sit-ups
Level 2: 3 Rounds of 3 sets of 20 Sit-ups
Rest up to 2 min between sets