10/4/2017
-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
EMOM x 16 (4 rounds)
Min 1: Toe to bar progressions
Min 2: Weighted R. leg RDLs, @31X1, 8 reps (RXd =weight in two hands, scaled = one hand)
Min 3: toe to bar progressions
Min 4: weighted L. Leg RDLs @31X1, 8 reps
Toe to bar progressions:
No toes to bar group = min 1: hanging L sit (straight leg/bent knee) 15-20 secs
Min 2: 8 lying leg lifts @3020 (hold rig and bring toes to rig)
Has toe to bars = 6-8 perfect UB toes to bar
-Conditioning
For time:
30/20 calorie assault bike
20 squat cleans 155/105
10 shoulder to OH 155/105
-Cooldown
200M walk
Repeat stretches