Warm-up & skills
3 rounds:
250m row
5 inch worms with pushups
5 strict handing knee/leg raises
Gymnastics skills and strength
12 min alternating EMOM
8-12 DB bench row AHAP with sec hold at the top
8-12 strict box dips (Scale up with strict ring dips)
12 leg pikes over object
Scaling options: feet supported or band supported box dips
Note: to set up the bench row, stack a couple of 45 lbs plates and place one side of the bench on them to incline it.
Endurance
4 rounds, rotating through the stations every 2 min, each station for time:
25/20 cal row
25/20 cal ski
400m run
16 line facing burpee broad jumps (3 ft. distance)
UES strength
Warm Up
2 Rounds
5/side Spiderman Lunge & Rotation
10/leg Double DB Farmer Front Foot Elevated Reverse Lunge
20 Russian KB Swings
Back Squats:
1st Round: 5 reps @ 50% 1RM - LIGHT
2nd Round 5 reps @ 60% 1RM
Back Squats Warm Up Sets:
5 reps @ 70% 1RM - LIGHT
2 reps @ 75% 1RM - LIGHT
Back Squat
8 sets x 4 reps @ 80%-85%
Goal: Begin at 80% of 1RM & increasing weight each set to finish at 85%.
Back Squat Accessories
3 Sets
8/leg Double DB 1 & 1/4 reps Split Squat
-1min Rest-
12 Heels Elevated Goblet Squat
-1min Rest-
20 Prone Banded Hamstring Curls
-1min Rest-