Prep
Equipment required: Foam roller, medium band
1) Foam Roll lats x 60s each
2) 3-Way Banded Shoulder/Lat Stretch x 5 breaths each position
3) 2 rounds:
– 1 each Spiderman Lunge
– 2 Upward to Downward Facing Dog w Toe touch
– 10 Scap Pull-ups
– 15 Banded Pull-apart
A.
Gymnastics Skill Work
10 minutes working on a skill of your choice.
– Static Holds IE Plank, Ring support etc.
– Perfecting Bodyweight movements IE Push-up, Squat etc.
– Higher Skill Gymnastics IE Muscle-ups, Handstand Walk etc.
B.
AMRAP 20
20 Russian Swings (53/35)
15/12 Cal Bike
10 Box Jump Step-downs
50 Meter each Single Arm Front Rack Carry
– Goal: Sustainable pace so you can keep your splits within 30s. Nasal Breathing if possible.
L3: (44/26)
L2: (35/20)
L1: (4 Rounds) (26/DB 15) (10/7 Cal Bike) (Box Step-ups)
– Alternative to Bike:
20/16 Row Cals
B1.
Half Kneeling High Low Band Chop
3 x 8 each. Rest 60s.
B2.
3 x 6-8 3s in 3s out. Rest 60s