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, 9 min alternating EMOM:
10 elevated feet or weighted ring rows
15-20 lying hollow banded PVC pull down
10 pushups with hands on DBs
Endurance
25 min AMRAP:
5 muscle ups
10 hang power cleans [BB: 135/95 lbs, DBs: 2x50/35 lbs]
15 burpees
20 deadlifts [BB: 135/95 lbs, DBs: 2x50/35 lbs]
400m run
Scaling: 15 chest to bar pullups or ring rows
Goal: 4+ rounds
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
Work up to 1 Rep Max
Chest Accessories
Every 2:00min for 4 Rounds:
5/arm Incline Double DB Bench
-30sec Rest-
10 Alternating Seated DB Strict Press
Core Work
Every 2:00min for 4 Rounds:
12 Barbell Skull Crushers
-30sec Rest-
1 set of Max Unbroken Incline DB Curls