Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations 

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 3 Rounds:

– 6 Barbell Rows

– 6 Push Press 

– 10 Scap Pull-ups

– 10 Kip Swings 

A.

Upper Pulling Gymnastics Skills

– Spend 10 Minutes working on improving your technique with:

– Kipping/Butterfly Pull-ups

– Bar/Ring Muscle-Ups

L1: 

A1. 4 x 25 Band Lat Pull-downs. Rest 60s

A2. 4 x 10-12 DB Hammer Curls. Rest 60s. 

B.

5 Rounds For Time:

10 each Gorilla Rows (53/35)

15 Hand Release Push-ups

200 Meter Run

Rest 90s

– Goal: Challenging pace but emphasizing quality movement. 

Rx+: (62/44) (10/7 Handstand Push-ups for Push-ups)

L3: (44/26)

L2: (35/20)

L1: (26/DB 15)

C.

Behind The Back Wrist Curl

3 x max reps. Rest 60s.