Warm up
3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 hanging knee raises
10 KBS
Gymnastics skills (10 min)
L-sit drills. Review this short (but great) overview of L-sit progressions. Listed in order of increasing difficulty, accumulate 2 min of L-sit hold of your chosen scaling option:
- Seated tuck L-sit
- Seated single leg L-sit
- Seated L-sit (aka pike leg ups)
- The following may be done on parallettes or boxes:
- Tuck L-sit
- Single leg L-sit
- L-sit
Endurance
30 min alternating EMOM (5 rounds):
Min 1: 15/12 cal ski
Min 2: 10 toes to bars + 5 box jumps 24/20 in
Min 3: rest
Min 4: 15/12 cal row
10 double KBS 24/16 kg
Min 6: rest
UES strength
Warm Up
2 Rounds
10 Banded Pass Throughs
20 Banded Pull-aparts
10 Pause Bench Dips
Bench Press
6 sets x 5 reps @ 75%-80%
Goal: Begin first working set @ 75% of 1RM & increasing weight each set to finish at 80%.
Bench Accessories
3-4 Rounds (20mins)
8/arm Double DB Bench Press
20 Banded Face Puls
10 Barbell on Rig Pushups (15-20 reps)
15 Inverted Row (Australian Pull-Up)