11/11/21: Thursday

Today’s Workout

Warm Up

  • 10 Banded Pass Throughs
  • 20 Face Pulls + Ext. Rotations
  • 30 Banded Pull Aparts
  • 3 Sets
    • 5 Squat Thrusts
    • 10 Straight Leg Sit Ups > Lemon Squeezes > V Ups
    • 15 Scap Pull Ups > Small Kip Swing > Big Kip Swings
  • :10 Ring Support Hold Top
  • :10 Ring Support Hold Bottom

Strength
Every :30 for 12 Sets

  • 3-5 Strict Dips (crx: 1-3 Ring Muscle Ups)

Conditioning – “Kicking a Feel’d Goal”
Every 2 min. for 10 Rounds

  • 5 – 4 – 3  (crx:  6-5-4)  ***1:30 Work Cap***
    • Toes to Bar
    • Burpee to Target
      ***Rest the remaining time***

Accessory
4 Sets – :40 On|:20 Off

  • Heavy Farmers Hold