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