20/05 – Dune
May 19, 202422/05 – Bene Gesserit
May 21, 2024WARM-UP –
10:00 AMRAP
• 10 Toe Touch Stretch
• 10 HS Hold
• 30 Jump Rope
• 5 Banded Good Mornings
• 5 Deadlifts (empty bar – build across sets)
Ring Dip Skill Work –
EMOM8:
• odd: 5-8 Strict Ring Dips
• even: 10-20 sec Ring Support
• Advanced athletes can add weight
WORKOUT PREP
– 2 sets
• 10 Double Unders
• 7m Handstand Walk (1wall walks)
• 3 Deadlifts (build across sets)
WORKOUT – No Name
Sandworms Freedom (RX’d) 14min
AMRAP 2:00
• 50 Double Unders
• 15mHandstand Walk (OR 2 Wall Walks)
• Max Deadlifts (102/170)
• *Go until you get 50 deadlifts reps -rest 1 minute between sets
MOBILITY
• 1 min Calf Smash (each)
• min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)
