Thursday GS&C
ON A 8:00 RUNNING CLOCK…
Rope Climb and Hanstand Practice: Alt btw
1-2 Rope Climbs
:10-:30 Handstand Hold or Walk Practice
3 SETS FOR QUALITY
1 Set of Max Strict Pull-Ups
2/2 KB/DB Turkish Get-Up
20 Banded Dante Rows
10/10 Bodyweight Split Squats
20 Sit-Ups
1:00 Cardio Choice*
*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
-No Additional Rest b/t Sets-
“STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Myo-Reps