Prep
:20 sec Single leg hamstring wall stretch
:20 sec Seated crossover glute stretch w/rotation
:20 sec Lying hip rotation
#
Activation
12 banded DLs
12 banded upright pulls
12 banded face pulls
12 alt banded side steps **each side a total of 12
#
Warm-up
1k row
25 jumping jacks
20 mountain climbers
15 supermans
10 GHD sit-ups
–
5 Rounds
3-5 strict pull-ups
5 knee tucks
5 close grip push-ups
10 handstand shrugs
5 BB straight legged DLs
5 Bent over rows
#
Mobility
:30 sec pigeon stretch
:30 Lunge w/elbow to floor
:15-:20 sec Wrist flexor
+
:05 sec on each individual finger
#
Strength
A. Bent over BB rows: 5 sets x5 reps, 3 sets x3 reps
**Building in weight or across
–
B. RDLs: 5 sets x7 reps **Ascending in weight or across
#
Gymnastics
Opt.1
10-12 T2B + 3-5 Bar MUs
x4 sets; **Rest 2:30-3 mins between
–
Opt. 2
EMOM x10
O: 8-10 T2B
E: 2-4 Bar MUs
–
Opt 3
EMOM x10
O: Knee Tuck + T2B x4
E: 4-8 Kipping C2B **no butterflying
#
Conditioning
3 Rounds
25/20 Cal Bike
50ft HS walk
10 HPC @185/113
–
55+:
3 Rounds
25/20 Cal Bike
50 DUs
10 HPC @155/103
#
BE Complete
1. 2-3 consecutive TGUs on one side **each
x4 sets
2. Weighted hollow rocks: 3 sets x10-15 reps
3. 3-4 mins Lying vertical foam roller