Reverse grip bench press 4x10 reps

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 Banded SOTS Pull [Banded SOTS Pull](

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2) 3-5 Arch to L-Sit [Arch to L-Sit](

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3) 30sec Wall Sit (loaded anyhow) [Wall Sit](

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4) 5+5 Monkey Press [Monkey Press](

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5) 10-20 Scapula Push-Up [Scapula Push-Up](

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RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

This is a full body recovery workout with a mix of movement and mobility work. Mobility work is focused on hip flexors and posterior chain while the movement is full body and knee/hip dominant.

1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
6. Half kneeling push forward + sidebend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (2 down 1 up) x 8 per side

10 2-minute rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 push-ups
• 15 squats
• Row for calories

Post total number of calories rowed

Power Clean
(65%/2)3

DE: Power Snatch 8 x 2 @ 65% 1RM on :60s

Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
Set up a turn around spot when necessary.

Warm Up:
- 30 Sec Hand Stand Hold
- 5 Wall Squats
- 10 Push Ups
- 15 Situps

Pre-WOD:
- Work up to heavy set of 3 rep Deadlifts; Touch and go, do not let go of bar.

WOD - Hero WOD "The Seven" w/ Partner:
- 7 HSPU
- 7 Thrusters (135,95)
- 7 K2E
- 7 Deadlifts (225,135)
- 7 Burpees
- 7 KB Swings (53,35)

• Alternate movements with partner.

20 min AMRAP:

2 HSPU, 2 T2B, 200m run
4 HSPU, 4 T2B, 200m run
6 HSPU, 6 T2B, 200m run
8 HSPU, 8 T2B, 200m run
etc

Pre-WOD: Work Up to a Heavy Set of 3 Bench Press

WOD - Rows to be completed for time:
- 500M (1:38)
- 400M
- 300M
- 200M
- 100M (18.3)
* Each Row Followed Immediately By 20 Push Ups
** Rest As Needed Between Sets

Post WOD:
50 GHD Sit Ups

After 1st full out sprint, felt like I was gonna hurl! Only time I remember are from 1st row and last row. Leg beating coming tomorrow, I feel it in my nuggets :)