Reminder: The floater workouts and the accessory work is posted on the board in the dojo. Put your name down under the when completed
Floater 1:
For time:
Run 5k
Floater 2:
5 rounds for time:
20 cals bike
10 thrusters 95/65
Accessory work:
Monday:
Strict pull up complex (to failure)
3 rounds
Wide grip
Rest 1min
Shoulder width grip
Rest 1min
Chin up
Rest 2min
E2M8M
Falser grip ring rows 8-10
Every 90sec for 6min
25 GHD sit ups
Aim for 45 on 45 off
Wednesday:
E2M8M
Single leg RDL with KB or DB
12-15
Every 90sec for 6min
Strict toes to bar 10-12
EM4M
Russian KB swing (hip drive focus)
12-15
Friday:
EM3M
L sit pull ups 8-10
E3M9M
Back extensions 12-15
Seated Russian twist 15-20
E2M8M
Crossover symmetry circuit
T/W/Y
