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