Saturday January 28th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

Gymnastics Skill:

Every 3 minutes x 3 sets of:
Set 1 – Max L-Pull Ups
Set 2 – Max HS Hold
Set 3 – Max Pull Ups

WOD

For time:
10 rounds for time of:
100m run
Rest 90 seconds

*Pack
8-10 rounds
*Pup
8-10 rounds

STRENGTH

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 minutes x 5 sets
Front Squat
*Sets 1-3 x 4 reps @ 75%
*Sets 4-5 x 2 reps @ 80%

B. EMOM x 10 minutes
Min 1: 10 DB Push Press (40/25)
Min 2: 12 Alt DB Renegade Rows (40/25)

C. 3 sets of:
DB Single Leg RDL x 10/Side
Rest 30 seconds
Lateral DB Raises x 10 reps (Light)
Rest 30 seconds
Wtd Plank Holds x 45-60 seconds
Rest 90 seconds

L3: Self led Warm-up.
A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-3 x 4 reps @ 80%
*Sets 4-6 x 2 reps @ 85%

B. EMOM x 8 minutes
5 Push Press (165/115)
10 Russain KB Swings (2/1.5)

C. 3 sets of:
DB Single Leg RDL x 10/Side
Rest 30 seconds
Cuban Press x 10 reps (Light)
Rest 30 seconds
Wtd Plank Holds x 45-60 seconds
Rest 90 seconds

2-A-DAY

Rest Day