Monostructural/Gymnastics Conditioning, Long Duration

Hero WOD “RJ”, modified
   AMRAP 25:
   800 meter run
   5 rope climbs
   50 push-ups*

5-minute cap on each run. Scale run distance if you don’t finish the run under 5 minutes.

Barbell Strength Development
Progressive Series- Week 1 of 2

Push Press – 3 sets of 10 across

OR

Bench Press- 3 sets of 10 across

Athlete chooses their press. Self-selected load. Sets of 10 should be an 8-9 on the difficulty scale.

After-Hour Accessory Exercise

Strength: Accumulate 30 total pull-ups or chin-ups, strict.

Position: Accumulate 3 minutes of any/various plank holds (forearms, extended arms).