Wednesday, September 25th, 2019

Deload/Transition week: New cycle starting Monday, 9/30
Week’s Preview-
Friday: Rope Climb Technique + Partner Workout

2020 Defined Intramural Registration! 

A.
Strength EMOTM X 3 Rounds (12 minutes)
Min 1: Push Jerk X 8 reps
– increasing weight each round
Min 2: Handstand Hold X 40 seconds
Min 3: Cossack Squats with KB X 10 reps
– Slow and controlled
Min 4: Wall Sit X 40 seconds

B.
Back Squat with pacing
– Build in sets of 3
– 12 minutes
– Pacing: 3 seconds down, 3 second isometric pause in bottom of each rep

C.
2 Rounds for time: (10 minute cap)
Single Arm Hang Snatch to Lunge with KB X 20 reps
V-ups X 20 reps
Single Arm Hang Snatch to Lunge with KB X 20 reps
Pushups X 20 reps

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Last September Foundations: Starting Tuesday, September 24th. Limited Registration available! (ONLY 1 more day to register!)