October 16, 2019 – Competition

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Three sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
Rest 45 seconds after each leg
Glute-Ham Raises x 10-12 reps @ 2011
Rest 90 seconds

C.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

D.
Against a 2:30-minute running clock…
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calorie Bike Erg or Row
Max Calorie Assault Bike or Ski-Erg in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.

E.
Three sets of:
Med Ball Side Toss to Right x 10 reps
Pallof Press Right Side x 10 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 10 reps
Pallof Press x 10 reps (band tension to right)
Rest 60 seconds

*Working side is the side you are throwing the ball towards.