Thursday 12th September

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 10 Banded passthroughs (backwards + forwards = 1 rep)

5 Banded around the worlds each direction

10 Banded Cossack (L (1) – R (2)…)

Banded OH hold duck walk rig 2 rig

10 Banded tempo OHS 33XX

B. 60sec Handstand hold

60sec Active hang

40sec Handstand hold

14 Scap pull ups

20 sec Handstand hold

5 Strict pull ups with 5sec chin over bar hold at top (ring row with 5sec hold at top)

Metcon

A: Metcon (Time)

5 rounds

5 Pull ups

5 Toes 2 bar

5 Handstand push ups
7 minute cap

B: Metcon (Time)

3 rounds

10 Overhead squats (50kg/35kg/35kg/25kg)

15 GHD sit ups
7 minute cap

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