Wednesday, June 12th 2024

WARM UP – BB

10 burpees

10 BB goodmornings

5 inch worm to push up

MOVEMENT/MOBILITY – PVC, BB

10 Kip Swings (nice and tight)

5 Kip Swings w/ Big hip Pop

:30 wide stance forward fold

10 Barbell Bent Over Rows

5 SLOW unweighted overhead squats (just holding arms over head)

10 Deadliftts

*grab PVC

10 PVC passthroughs

5 push ups w/ :05 hold

:30 PVC hinge lat stretch

:30 hollow hold + :15 superman

PRIMER – barbell

15-20 bb bench press as fast as possible

STRENGTH

E2MOM x 5 Sets

8 Bench Press

*all 5 sets at 70 to 75%

*pick one weight and stay at that today. all 5 sets need to to be hard but doable

GYMNASTICS INTERVALS

5x (19min)

AMRAP – 3

16 Deadlifts @ (155/105) (225/155)

6 Wall Walks (Rx+8 reps)

Max Rep C2B

:60 rest b/t

NOTES 1 quick break on DL would be helpful. Shouldn’t have more than 2.

*should have :45-:30 on pull-ups, if not cut the reps down

*mod to pull-ups or Jumping C2B