De-Stress...

Workouts are a great way to De-Stress... 

If your workout is causing you stress, then you need to re-focus!

Step-back...breath...know that you are able to do what others cannot! Now go get it...and enjoy.

Another day to get better!

Warm-Up/Mobilize

2 Sets:

Banded Pec Distraction x 60s (each side)

T-Spine Pulse on Bench x 30s

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2-3 Sets NOT for Time

20 Freestanding HS Marches*

5-10 Large Ring Swings

5 Candlestick Rolls

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CONDITIONING

4 Rnds for Time:

20/15 Cal Bike

5 Ring Muscle Ups*

OHS*

3 Minutes REST b/t Rounds

*Ascending Rep Scheme each Rnd w/ Descending Weight

1st = 5 @ 155# / 135# / 115#

2nd = 10 @ 135# / 115# / 95#

3rd = 15 @ 115# / 95# / 75#

4th = 20 @ 95# / 75# / 55#

No Ring MU = Sub one of the following:

5 x Bar MU

7 x Jumping Ring MU to Support

7 x Table Top Ring MU to Support

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GRIND

AMRAP in 6m:

DB Box Step-Overs (20' / 50#)

We did a 4m AMRAP of this HERE

Pyan ~ 155-115-95-75 / TTRMU - 2:53 / 3:00 / 3:47 / 3:15

Smalls ~ 115-95-75-65 / Jumping - 4:09 / 4:08 / 4:11 / 4:07

Daliege ~ 115-95-75-65 / Jumping - 3:05 / 2:53 / 3:39 / 3:11

Ladick ~ 115-95-75-65 / Bar+Jump - 3:45 / 3:10 / 

tb ~ 155-135-115-95 / RMU - 2:22 / 2:33 / 3:23 / 3:32 / 6m = 64 Reps (10-10-6-6-6-6-6-6-8)

54s / 3-2 / 5 UB

52s / 5 UB / 10 UB

1:02 / 3-1-1 / 15 UB

1:04 / 3-2 / 20 UB

Those Ring MU...just took too long w/ resting/recovery... most likely 20-30s from off bike to start MU...Need to be quicker in transition!!! Thought HAS to be - GET STARTED... GET ONE!!!