WEDNESDAY PREP SESSION: GHD 3 BACK EXTENSIONS 6 HIP EXTENSIONS 9 SITUPS 12 BANDED REVERSE HYPERS X2-4 *NOT FOR TIME METCON: 1:00 MAX REP KETTLEBELL SWINGS (70#/55#) 1:00 REST X5 TECHNIQUE: ROPE CLIMBS & PEG BOARDS 15:00 NOVICE = ROPE CLIMB TECHNIQUE WITH COACH PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS #GHD #backextensions #hipextensions #situps #reversehypers #kettlebellswings #ropeclimbs #pe

MONDAY PREP SESSION: GLUTE ACTIVATION (DEADLIFTS AND KETTLEBELL SWINGS) EXPLOSIVE JUMPING METCON: (COMPARE TO CFS WORKOUT "KIRBY - 216") "KIRBY" 800M RUN 4 POWER CLEANS (155#/105#) 9 TOES-2-BAR 14 BOX JUMPS (24"/20") X8 800M RUN #gluteactivation #deadlift #kirby #boxjump #toes2bar #800mrun #powercleans #kettlebellswings