9/25/2017
-Mobility
2-3 min foam roll
1 min benched shoulders
1 min pigeon
-Warmup
EMOM X 9
Min 1: 40 secs run/bike/row/jump rope
Min 2: 10 kips
Min 3: 10 KBS 53/35
-Strength/gymnastics
EMOM X 16 (4 rounds)
Min 1. 10 Weighted R. Leg box step ups @30X1
Min 2. Pull-up progressions
Min 3. 10 weighted L. Leg box step ups @30X1
Min 4. pull-up progressions
Group A:
Min 2: 40 secs ring row holds
Min 4: 6-8 scrap pull-ups @2020
Group B:
Min 2: 10 Right arm bottoms up kb press @21X1
Min 4: 10 Left arm bottoms up KB press @21X1
Group C:
5-7 PERFECT UB CTB Pull-ups
-Conditioning
For time:
400M run
30 front squats 185/125 155/105 115/85
400M run
-Cooldown
200M walk
Repeat stretches