Friday, 081117

Friday!!

Activation
3 min bike @60%
–
10 knee pulls to chest
10 heel pulls to butt
10 good mornings **no weight
–
3 min bike intervals: “hard/easy”
min 1- :20/:40
min 2- :40/:20
min 3- :20/:40
#
Warm-up
3 Rounds
250m row (RND1)/200m (RND2)/ 150m(RND3)
8 knee tucks (RND1)/ knees 2 chest (RND2)/ T2B (RND3)
5 strict pull-ups **last round can be kipping
10 air squats
5 WBs @14/10
#
Mobility
Lunge w/elbow to floor :30 sec **each
**https://www.youtube.com/watch?v=qkv-6SRwuIg
Frog stretch :40 sec
**https://www.youtube.com/watch?v=6vAaux8r12M
Pigeon stretch :30 sec **each
Thoracic/Lat stretch :20 sec hold/:05 release x2 sets
**https://www.youtube.com/watch?v=dGfR-qD7V-Y
#
Strength
Back Squat: 3 sets x5 reps @80% of 1RM
(20 mins)
#
Gymnastics
Opt. 1
EMOM x7
6-10 C2B kipping
**stick to one number from the start to finish

Opt. 2
EMOM x3
3-4 C2B kipping
+
EMOM x4
6-10 kipping pull-ups

Opt. 3
EMOM x7
3-4 strict pull-ups **banded if needed
#
Conditioning
AMRAP 9
Ladder: 3.6.9.12
Cal row
Box jumps over @24’’/20’’ **stepping down
DB cleans @50/35
T2B

55+: DB @35-40/20-25;

60+: box @20″/16″
#
BE Complete
1. Single arm bent over DB rows: 3 sets x 10-12 reps w/full extension of the arm and shoulder @bottom **light-moderate
2. 5-7 minutes foam/lax ball rolling: lats, glutes, & hip flexors