Tuesday, July 16th 2024

WARM UP – DB

10 DB Good Mornings

10/10 single arm DB shoulder press

5 Burpees

MOVEMENT/MOBILITY – DB

:30 OH DB Tricep Extensions

5/5 DB windmills

10/10 plank DB pull throughs

8 hollow hold DB pullovers

8 DB Sit Ups

:30 OH DB carry / side

:20 downward dog

:20 HS Hold or Shoulder Taps

GYMNASTIC SKILLS

EMOM x 15 – Alternating

-:45 machine of choice @ moderate sustainable effort

-4-10 Strict Chin Ups

-2-4 HSPU

NOTES – HSPU is meant to be hardest variation an athlete can perform.

HSPU options

HS hold

HS shoulder taps

kipping HSPU

strict HSPU

strict HSPU with deficit

Use Band to do UB set in rep range for chin ups

METCON

For Time (~17min)

@ 0:00

2x

3 Rope Climbs

16 Burpess Over the DB

16 DB Snatch @ 50/35

*8min CAP

@ 10:00 repeat

*8 Minute Cap

MODIFY 3 Rope Climbs – 1-2 reps, 4 First Pulls or 6 rope get ups