Fundamentals:
1) Teach GHD Back Extensions & GHD Sit-Ups
2) Rounds NFT of:
- GHD Back Extensions x 10
- GHD Sit-Ups x 5
3) 1000m Row for time
6 minute rest
4) 500m Row for time
5) Complete 100 Hollow Rockers
Fitness:
1A) CG Bench Press: 5-4-3-2-1 @ 20×1
- 1 min rest
1B) Weighted Pull Ups: 5, 4, 3, 2, 1
- 90 sec rest
2) 8:00 EMOM – Power Clean TnG x 3 + 5 Burpee
3) Complete 5 Rounds AFAP:
- 5 Snatches (105/75)
- 10 HR pushups
- 15 Situps
Athletes:
See Board at Gym