Tuesday, June 25th 2024

WARM UP – 15# plate

12/9 Cal Bike

10 Plate Ground to OH

20 plate hops as fast as possible

:10 Plate Runs

:10 Plate In and Outs

:10 Plate Foot Switches

MOVEMENT/MOBILITY –

10 scap pull ups

10 Ring Rows

5/5 Rig Assisted Pistols

:20 wall Hinge

2x

:10 HS Hold

*Grab 1 DB

:20 OH Hold

6/6 Strict Press

6 Pause Goblet Squats

5/5 Forward Lunges

10 Overhead Tricep Extensions

CONDITIONING

2x

40/32 Cal Bike

60 Air Squats

800m Run

*no rest b/t

*20 Minute Cap

GYMNASTIC STRENGTH

12 Minutes to Complete

3 Rounds

1 Set of Strict HSPUs

5/5 Pistols or SL Step Downs

15 GHDs or V-Ups

Looking for difficult but repeatable number on HSPUs

MODIFY – HSPUs to 3 reps of slow eccentrics or Heavy Z Press