2020 | WEEK25 | DAY 2

Tuesday

Warmup flow: https://vimeo.com/244619189/9e0edc3e5c

Power

Back squat 5/3/1 progression - cycle 3

3 reps @ 105kg / 3 reps @ 120kg / 3+ (4) reps 135kg

Metcon

A) 20-minute EMOM (1) – Bent over DB see-saw row (2) – DB Lateral lunge, alternating (3) – 3 point planche lean complex (10-seconds each position, feet against a wall – VIDEO) (4) – DB Death march (5) – Rest and recover

*# of reps/weight. You are free to choose a heavier weight w/ less reps or a lighter one w/ more reps. Pick one way or the other (heavy/light) for each movement and stick with your choice for the whole EMOM.*

B) 12-minute EMOM (1) – DB Reverse lunge in place, alternating (2) – Seated DB see-saw press (3) – (DB) Cossack squats, alternating (4) – Rest and recover

Finisher

A) Core conditioning – 2 rounds of (VIDEO) 10-sec Hollow hold 5-sec Full roll to the left back to hollow hold 5 V-up snaps (straight legs) 4 Russian V-up snaps 3 Candlestick deck rolls 5-sec Hollow hold 10-sec Full roll to the right back to hollow hold 5-sec Full roll to the right back to hollow hold 5 V-up snaps (straight legs) 4 Russian V-up snaps 3 Candlestick deck rolls 5-sec Hollow hold 10-sec Full roll to the left back to hollow hold

B) 3 rounds of

15 Strict T2B

15 Mountain climber

10-10 side bend /w 30kg DB

30 Toe touches

Max time of L-hang