DELOAD WEEK (Day 3)

- 08/02/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

- 07/02/2020

WARM UP

3 min light Assault Bike

3 Sets

• 10 Walkouts
• 10 KB Deadlifts
• 10 Tempo Prone GHD's (3131)

A.

Deadlift

• 4 x 5
• 1 x 5+
• At max weight from last week
• Rest as needed between sets
• Focus on great

- 06/02/2020

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

• 40 Cal Assault Bike
• 40 Air Squats
• 30 Cal Row
• 30 Press Ups
• 20 Cal Ski
• 20 KB Swings
• 10 Burpees
• 10 Pull-ups