Take me down


Take me down

Auxiliary Core: 2 Rounds-

0:15-sec Handstand Hold

15 Russian Twists (KB or WB of Choice)

0:10-sec L-sit hang from Rig


Strength: Push Press


–Take 15-mins progressing through the 3 sets of 7

–These should be light, just get the quality reps in for the the 3 sets


Metcon: Alternating mins for 20-mins…

Min-1.) 100m Run (+) 5 S2OH

Min-2.) 20 Ab-mat Situps (+) 20 Double Unders

Min-3.) 15 KBS (+) 5 Strict Pull-ups

Min-4.) Rest


–Anytime the clock is catching up to you, stop at 0:55. JUST MOVE


L1: 135/95, Blue/Red (American), DUs

L2: 95/65, Blue/Red (Russian), DUs

L3: 75/55, Red/Orange (Russian), 1/2 Attempts (+) 1/2 Singles

L4: DB S2OH, Orange/Yellow (Russian), Singles