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
5) Rowing Drills
A.
Gymnastics Skill Work
Spend 10 Minutes working on improving your technique with:
– Kipping
– Kipping Pull-ups
– Butterfly Pull-ups
– Kipping C2B
– Butterfly C2B
L1:
A1. 4 x 25 Band Lat Pull-downs. Rest 60s
A2. 4 x 10-12 DB Hammer Curls. Rest 60s.
B.
6 Rounds For Quality
5 Pull-ups
10 total Renegade Rows (50/35)
15 Sit-ups
20 Air Squats
250 Meter Row
– Goal: Conversational pace, taking breaks where necessary to manage heart rate.
-TIME CAP=20:00
Rx+: (50 Ft Handstand Walk Buy in)
L3: (40/25)
L2: (Band Assisted Pull-ups) (30/15)
L1: (Ring Assisted Pull-ups) (20/10)
B.
DB Forearm Plank Rotation
3 x 10 each. Rest 60s.