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