3/12/20

Today was a lower volume / functional movement day ... this was not part of the hybrid performance method I am currently doing, but I was in the gym and wanted to get some movement in. Overall a good sweat/pump, nothing too taxing, left the gym feeling refreshed.

Warmup:
3 Sets NFT
Bottom Up KB Turkish Get Up x 4 reps (2 each arm w/ 18# KB)
10 Dead Stop Hike Kettlebell Swings (53#)
rest 15sec
20sec Single Arm Ring Plank R
20sec Single Arm Ring Plank L
rest 15sec
:30 Handstand Hold (against wall)
rest 60sec

-Complete 

A) 

For Time @ 90%

10-9-8-7-6-5-4-3-2-1

Incline KB Bench Press (2 x 53/35#)
1-2-3-4-5-6-7-8-9-10
Ring Row (feet elevated on a bench to parallel, 30" box)

Rest 10 minutes then... 

B.

7 mins @ 75% effort*

6 Dual KB Clean 53/35

30m Dual KB Rack Carry 53/35

12 GHD Sit-ups

-Part A took about 10 minutes, didn't time it, just took enough rest between sets to get each set unbroken.
-Part B was good movement, don't remember the exact rounds, probably around 4-5