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.

Strict Gymnastics Strength

1) Strict Pull-ups: 2 x max. Rest 60-90s

L2: Partner or Strict Band Assisted Pull-up

L1: Ring Assisted Pull-up

2) Handstand Push-up: 2 x max. Rest 60-90s

L1: Seated DB Shoulder Press x Max Reps – 1 warm-up set, increase weight then go for it

3) Strict Chin-ups: 2 x submax. Rest 60-90s

L1: Strict Ring Rows

4) Push-ups: 2 x max. Rest 60-90s

L1: Box Push-ups

*Rest as much as needed between sets.

B.

Against a 15:00 clock

2K/1600 Meter Row

then remaining time AMRAP:

6 Push Press (115/75)

6 Toes to Bar

6 Box Jump Step-downs

Rx+: (135/95)

L3: (95/65)

L2: (75/55) (Hanging Leg or Knee Raises)

L1: (25/15 DB Push Press) (Weighted V-ups) (Box Step-ups)

C.

DB Hammer Curls

3 x 10 3s down. Rest 60s.