Workout for Wednesday, September 29th

At Home Workout

At home workout:

Warmup:
5:00 AMRAP
10 broomstick/pvc kang squat
30 jumping jacks
10 broomstick/pvc ohs
10 push-ups

Part A:
3 Rounds:
:30 plank
:30 hollow hold
1:00 rest
:30 two foot mountain climbers
:30 flutter kicks
1:00 rest

Part B:
3 rounds:
8 SA KB Sit-up ea arm
8 SA Strict Press ea arm
8 SA B.O.R ea arm

Part C:
every 3:00 for 15:00
15 goblet squat
15 object deadlift
60 mountain climbers

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 6 Pause Front Squat
Min 2) :40 ME Strict Pull-up w/slow negative

Front Squat = 70%
*Athletes learning pull-ups can jump to the top position and just work on slow negative.

Build Day Part B:
16:00 For Quality:
8 Deadlift @ 70%-75% 3RM
12 SA KB OH Sit-up (6 ea hand)

12 KB Curl + Strict Press