STUDIO CITY
STRENGTH
BACK SQUAT
3 - 3 - 3 - 3 -3
BUILD TO A DAILY 3 RM MAX (90%)

WOD 
“KOFFING”
AMRAP 10 MINUTES
35 UNBROKEN DOUBLE UNDERS
7 SHOULDER TO OVERHEAD (135/95)
5 STRICT HANDSTAND PUSH-UPS (ADV: DEFICIT 4”)

ACCESSORY
5 x 10 (use very light weight)
BAT WINGS
REVERSE FLYS
SINGLE LEG DEADLIFT WITH KB (10 EACH LEG)


HERMOSA BEACH
STRENGTH
Back Squat
3 x 3 @ 50%
2 x 4 @ 60%
2 x 5 @ 70%
3 x 8 @ 75%

WOD
EMOM for 15 minutes
i. 8 Handstand Push Ups
ii. 12 Pull Ups
iii. 250m/220m Row
Score:  # of Successful Rounds

SPRINT
4 Rounds
Assault Bike 30s work : 90s rest
Score: Total Calories
 

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