October 31, 2020 – Competition

Movement Primer
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

A.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Interval 3 – Back-To-Wall Handstand Marching

x 30 reps

Followed by. . .

Every minute, on the minute, for two minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks x 12 reps (hands turned outward)
Interval 2 – Wall Slides x 15 reps @ 2020

B.
Four sets of:
Deadlift x 8-12 reps @ 65-70%
Immediately followed by. . .
30 second Assault Bike Sprint
Rest 90 seconds

C.
Against a 5-minute running clock, complete as many rounds and reps as possible of:
30 Air Squats
20 Push Presses (95/65 lbs)
10 Box Jumps (30″/24″ – jump up, step down)

Rest 60 seconds between sets, and repeat for a total of FOUR sets. Pick up each set where you left off when the last ended.

D.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Extended Plank Holds x 60 seconds
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest as needed