Wednesday, August 28th 2024

WARM UP

3 Sets

:20 Hollow Hold

rest :10

:20 Burpees

rest :10

:20 HS Hold

rest :10

MOVEMENT/MOBILITY – light band, DBs

8 db overhead tricep extensions

6 goblet squats

8 db strict/push press / side

6/6 db single leg rdls

10 Cossack Squats

30 straight leg toe touches, optional DB in hands

10 push ups, :02 hold in bottom

*grab box

4/4 SL Step Downs :03

:30 Box Pigeon

10 Pogos

:30 Calf Stretch on Box

4 Box Jumps

GYMNASTC/ACCESSORY

EMOM x 12

-2 PVC Jump Overs

-10 Goblet Lateral Lunges

-25-50′ HSW, :35 of HSW practice or 10 Shoulder Taps (pausing)

*try to build high for PVC jump overs, have fun here

*different movement here for the legs, use rig if needed to hit full ROM

*opportunity to continue to progress inverted skills

METCON

7 Rounds

5 Bar Muscle Ups

9 Strict HSPUs

11 Box Jump Overs (step down) (24″/20″)

modify

BMUs – cut reps to 2 sets, 5 C2B or 5 Strict or Banded Pull-ups

HSPSs – cut reps, regular pushups or Z Press