Warm-up & Gymnastics skills
2 min cardio of choice then 3 rounds of:
5 inch worms
5 per side half kneeling KB bottom up presses
5 PVC Cuban presses
-- then, referring to 6/10, spend ~10 min on gymnastics strength accessory:
3 rounds, to be performed before or after the endurance piece depending on starting heat.
20 PVC straight arm banded pull downs
4 skin the cats
20 sec L-sit hold / bent knee hold
Endurance
For time:
Buy-in: 800m run
-- then, 5 rounds of:
5 DB manmakers 35-45/20-30 lbs
10 plate ground to overheads 35/25 lbs
15/12 cal row
-- then, cash-out: 800m run
Time cap: 25 min
UES strength
Warm Up
2 Rounds
5/letter of I,Y,T
10 Banded Pass Throughs
15 Banded Pull-Aprts
10 Push-ups
Bench Press:
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
Every 1:30mins for 8 Sets:
Work up to 2 Rep Max
Rep 1: Pause for 3 seconds at the bottom (chest)
Rep 2: No Pause
*Start around 65% of 1 Rep Max
Core Work
Tabata Style (8 sets fo 20sec Work for AMRAP + 10sec Rest)
Plank Up Downs with Pause in plank for the 10sec