October 30, 2019 – Competition

A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Three sets of:
Farmer’s Hold Alternating Reverse Lunges x 12-14 reps (6-7 each)
Rest 30 seconds
Max Reps of Strict Pronated-Grip Pull-Ups
Rest 60 seconds
Max Reps of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

C.
One set of:
400 Meter Suitcase Carry
(switch hands every 100 meters)

D.
Every 2 minutes, for 30 minutes (5 sets):
Station 1: 500/400 Meter Row
Station 2: 30/22 Calorie Assault Bike
Station 3:: 30 Down-Ups (burpee, no jump)

Note average times for each movement.

E.
Three sets of:
Half Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 45 seconds
Rest 60 seconds

*MB Slam is over the knee that is not on the ground.