9/20/2017
-Mobility
2-3 min foam roll
1 min pigeon
1 min banded shoulders
-Warmup
EMOM X 9
Min 1: 40 secs run/bike/row/jump rope
Min 2: 5 single leg glute bridges per leg
Min 3: 12 band pull aparts
-Strength/Gymnastics
Every 3 mins for 18 mins alternate b/w:
A. Toe to bar progressions
B. Weighted Single leg RDLs, @31X1, 10 reps per leg X 3 sets (RXd =weight in one hand, scaled = no weight)
Toe to bar progressions:
No toes to bar group = hanging knee raises/straight leg raises (both to 90 degrees) @3030
Has toe to bars = 6-8 perfect UB toes to bar
-Conditioning
For time:
15 thrusters 95/65
30/20 calorie assault bike
15 thrusters
-Cooldown
200M walk
Repeat stretches