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AMRAP 10 mins:
Hollow Body Holds, Front Supports and Shoulder Stands L Sit Hold : 4x 30 secs Shoulder Stand To Bent Arm Planches : 4x5 Qdrs : 3x5 AMRAP 10 mins: Complete as many rounds as possible in 10 mins of: Handstand Hold (Facing Wall), 20 secs Hollow Hold, 20 secs  Warm Up
Tall Snatch 3-3-3-3-3-3-3 Strength Back Rack Bulgarian Split Squat : 4x5 at 40% 1RM (Back Squat) MetCon Chipper For time: Row, 500 m Run, 400 m 30 Burpee Pull Ups 20 Double Unders 10 Box Jumps, 24/20 in 20 Double Unders 30 Burpee Pull Ups Row, 400 m Run, 500 m 
Warm Up
Scapula Push Ups : 3x10, rest 30 secs Forearm Smash With Barbells : 3x10 Complete individually as 2 Teams 3 RFT: Row x 20calories, 10 x Push-ups, 20 x Air Squats and 10 x Ring Rows Strength Strict Pull-ups : 4x8, rest 1:30 Weighted Strict Ring Dip W/ 3sPause : 5-5-5-5 Cool Down Every 1 min for 14 mins, alternating between: Bear Walk, 20 m 14 Barbell Glute Ham Bridges, 60/40 kg
 Warm Up:
Cuban Rotation : 3x5 Strength: Deadlifts 5-5-5-5-5 @75% (Alternate with) Retracted Hangs 3-3-3-3-3 @5s holds MetCon: "FGB Style" - 3 rounds, 1 min per station, of: Burpee (Bar Facing) Sit Up Air Squat Ring Rows Rest 
 Warm Up "Death By" - Bear Walks and Burpees : 1 rep + 1 rep / 1 min Strength & Power Power Clean : 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 75% Front Squat : 4x3 at 75% 1RM 4 rounds for time of: Run, 400 m 50 Air Squats 
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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