Warm-up

• 2:00 Bike or Row –then–
• 10 Single Arm DB Strict Press (each arm)
• 10 Air Squats 2 Rope Pulls (start seated on the ground)
• 10 Single Arm DB Deadlifts

STRENGTH

• 3 rounds for quality of:
  • 10 L/10 R Band Assisted Pistols
  • 20 Slider Hamstring Curls
  • Hollow Hold, 1 min

We have plastic sliders that go on each foot and allow you to slide your leg back one at a time while in a glute bridge position, if you don’t have those use a band mounted on the rig. Use a band between the rig to help assist on the Pistols, if you are comfortable with Pistols then use a light DB or Kb to do them weighted and make them harder.

METCON

• For time:
  • 10 Dumbbell Snatches, pick load
  • 4 Rope Climbs
  • 10 Dumbbell Snatches, pick load
  • 3 Rope Climbs
  • 10 Dumbbell Snatches, pick load
  • 2 Rope Climbs
  • 10 Dumbbell Snatches, pick load
  • 1 Rope Climb

Pick a heavier weight than usual on the DB, these should be consistent singles’ 70/50 lbs would be a good option if you have heavier DBs and can move them go for it! Scaling Options: Scale to rope pulls off the floor if needed or triple the reps strict chin ups so (12-9-6-3). Use a band if needed.