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Components

"Road Trip"

Metcon

Settings

Workout

TUESDAY 9.10.19

Deload Week.

WU:

500M Row
Foam Roll

MC: "Road Trip" (Time)

5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

STIMULUS
• Choose a weight on the kettlebell swing that you're able to complete 25+ reps unbroken when fresh
• Within the workout, this should be a weight that you can complete with 1 break max
• This workout should take somewhere between 15-20 minutes to complete

MC2: Metcon (AMRAP - Reps)

Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
...
Continue to add (1) rep to each movement until the cap is reached

STIMULUS
• Working strict pressing and pulling in this ascending rep gymnastics piece
• Continue to add 1 rep to each movement on each round until the 6 minutes is up

Whiteboard:

Tuesday, September 10, 2019