“Hero month”
10 hero workouts
Can you do all 10?
Strength
Push jerk
5-5-5-5-5
METCON
5 rounds for time:
12 sumo deadlift high pulls 95/65
12 ring dips
Lite/beginners
4 rounds for time:
10 sumo deadlift high pulls 75/55
10 push ups
Accessory work
Shoulders of steel
Crossover symmetry
5 movements of your choice
Weightlifting
Barbell snatch grip sots press 3×5
Barbell clean grip sots press 3×5
Gymnastics
5 sets
3 pull ups (3sec hang, 3sec up, 3sec hold, 3sec down)
Core
5x max L-sit hold (on plates)