Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 8 at a slow pace:
– 2 Upward to Downward Facing Dog w Toe Touch
– 8 each KB Push Press
– 8 each Split Stance KB Rows
– 15 Banded Pull-aparts
– 15 each Single Arm Banded Pushdowns
A.
Upper Body Gymnastics Strength
Pick 1-2 movements and spend 15:00 working on them. Perform small sets focusing on technique and accumulating volume to build strength.
Options include:
– Ring Muscle-ups
– Bar Muscle-ups
– Handstand Push-up (any style)
– Pull-ups (any style)
– Ring Dips
– Handstand Walking
– Rope Climbs
B.
EMOM 21
Minute 1: 30s of Skill #1 (Plank, HS hold, Wall sit, etc.)
Minute 2: 30s of Skill #2 (Double under, OLY work with empty barbell)
Minute 3: 30s of Monostructural Movement (Row, Bike, Ski, Run)
– Goal: Stay consistent or improve performance over the course of the EMOM