The gym is open from 10-NOON. We shall call this..open gym.
Conditioning: AMRAP 22 12 Handstand Push Ups | pike push ups | z-press 12 Deadlifts 135/95 | 115/85 | 95/65 12 Burpees 12 Front Squats 135/95 | 115/85 | 95/65 ***At 10:00 everyone must complete one 800m run before continuing***
Today is a grinder. At the 10:00 mark the run must be completed before continuing on with the AMRAP and it does not count towards your rep score. We’re looking to get 2-3 rounds on either side of the run, setting a pace of 3-4 minutes per round. Deadlifts should be unbroken, front squats complete in 1-2 sets.
Core: 4 Max Effort Weighted Hollow Holds – light medball between feet and light plate or DB overhead.