For not hitting 18.2 & 18.2 A Again
Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
#
Activation
15 banded scap squeezes
15 single straight arm lat pulldowns
15 single straight arm lateral pulldowns
15 ring rows
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Warm-up
3 min row
:30 easy/:30 hard
–
15 double plate chest press
15 bent over plate reverse flies
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5 Strict ring pull-ups
5 close grip push-ups
10 air squats
15 jumping jacks
x2
–
4 kipping C2B
8 Plate thrusters
x2
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Mobility
:40 sec shoulder/OH distraction stretch
:30 sec doorway stretch
:20 sec pigeon stretch
:30 sec frog stretch
:40 sec couch stretch
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Strength
Weighted Pull-ups: 7 sets x4 reps **across
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Gymnastics
A. Opt. 1
Ring Muscle ups
Every :90 sec
1 strict + 2 kipping + 3 ring dips
x7
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Opt. 2
Every :90 sec
2 Strict ring pull-ups + 3 kipping + 3 burpees
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B. 5-7 mins working on HS walks
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Conditioning
AMRAP 12 @80%
25 DUs
12 WBs @20/14
9 GHD sit-ups
–
55+:
7 GHD sit-ups
60+: WBS @ 9ft target **modify weight as needed
–
Rest 3 mins
–
500m row repeats x3
**Rest 2 mins between rows
**Hard sustainable efforts
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BE Complete
1. Accumulate 3 mins in a sorenson hold
2. 12-16 alt TGUs
3. Accumulate 2 mins in HS hold belly tp the wall