October 9, 2019 – Competition

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Three sets of:
Front-Racked Kettlebell Alternating Reverse Lunge x 20 reps @ 30X1 (10 each leg)
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 90 seconds

C.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed

D.
Against a 4-minute running clock…
22/16 Calorie Row or Ski-Erg
16/12 Calorie Assault Bike or Bike Erg
12/8 Calorie Assault Runner or Row
Max Reps of Burpee Over the Erg in remaining time
Rest 2 minutes, then repeat for a total of FOUR sets.

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed