Monday, August 5th 2024

WARM UP – rower

2x

9/7 cal bike

6 burpees

then,

6-8 HS kick-ups to wall, touching feet as lightly as possible

MOVEMENT/MOBILITY – Moderate db

:30 forward fold

:30 child’s pose

*grab DBs

10 sumo DB deadlifts

8 push up to downward dog

:20 single DB overhead hold / side

:15 single-arm plank / side

:20 ankle circles / each

:20 arm circles / each

20 low pogos

15 high pogos

10 single leg pogos / side

6 DBL Db Deadlift

30 Single Unders

METCON

For Time (15min CAP)

100 Double Unders

right into

3x

12 Burpee Pull-ups

24 DB deadlifts @ 50/35s

then,

100 Double Unders

NOTES Steady on burpees, jus try and keep moving there. Only 1 head of the DB needs to touch the ground on DL.

MODIFY 10 Burpee PU – 10 Burpee to 6″ 100 Double Under – 60 reps or 150 single unders

GYMNASTIC ACCESSORY

AMRAP – 12 @ moderate pace

6-10 Strict Chin Ups

25′ HS walk OR 6-8 Slow HS shoulder taps

20 ab-mat sit ups or 15 GHD Sit-ups

NOTES Just flow through movements, rest as needed.

HS progression – if athletes can perform wall facing taps easy have them perform back facing taps. If thats still easy have them progress off the wall to attempting static holds or walking