Prep
15 arm circles forward
15 standing scap retraction (pull back & down)
15 arm circles backwards
10 quadrupeds
#
Activation PT.1
10 double plate press w/pause @squeezes
10 plate reverse flies w/pause @squeeze
#
Activation PT.2
3 close grip push-ups
3 neutral push-ups
3 wide grip push-ups
3 pronated grip ring rows
3 semi-supinated
3 supinated
x2
#
Warm-up
1 min bike @10 min pace
3-5 strict pull-ups w/pause @bottom
3-5 strict pulls w/pause @bottom
16 jumping jacks **straight arms
8 alt DB snatches
x3
#
Mobility
Cobra stretch :15 sec
+
Child pose shell stretch: 15 sec
x3
Wall squat stretch :40 sec
Thoracic/Lat :20-:30 sec
#
Strength
A Weighted ring dips: 5 sets x4 reps w/tempo 4.2.X.1
B. Seated single arm DB OH press: 4 sets x7-9 reps
#
Gymnastics
EMOM x6
O: 6-10 Unbroken C2B
E: 6-8 HSPUs **A deficit for those who can (3’’/1’’)
#
Conditioning
AMRAP 12 **MAP Training @80%
30 DUs
12 GHD Sit-ups
9 Box jumps @24/20” **stepping down
6 DB CnJ @50/35
–
55+:
DBs @35/20
9 GHD sit-ups
Adjust box as needed
`-
Rest 4 mins
–
AMRAP 8 @90%
8 no push burpee onto plate @45/25
10 plate G2OH
30’ft OH plate lunge
10 Ring rows
8 Ring dips **must pause @top
#
BE Complete
1. Double seated bent over DB rows: 3 sets x12 reps
2. Belly to wall lateral HS walk: 7-10 steps **eaich direction
x3 sets
3. 4-5 mins laying vertical on foam roller
4. 30 PVC dislocates
Strength: A.15,20,25,30,35 B. 20,25,35,35
Gymnastics: 6@3” deficit and 6 unbroken. Can push more here.
Conditioning: 4+36 and 3+3
Be complete:: Done
Strength:
A Weighted ring dips: 5 sets x4 reps w/tempo 4.2.X.1 (0,0,5,10,15)
B. Seated single arm DB OH press: 4 sets x7-9 reps (20,25,30,35)
Gymnastics
EMOM x6
O: 6 Unbroken C2B
E: 6 HSPUs
Should have increased the reps a bit
Conditioning
AMRAP 12 **MAP Training @80% (4+30)
30 DUs
12 GHD Sit-ups
9 Box jumps @24″ **stepping down
6 DB CnJ @50
–
Rest 4 mins
–
AMRAP 8 @90% (2+26)
8 no push burpee onto plate @45
10 plate G2OH
30’ft OH plate lunge
10 Ring rows
8 Ring dips **must pause @top
BeComplete: Done