Warm-Up:
2 min jog with burpee breaks
Dynamic Flex/ Activation:
– Windshield Wiper
– Side Lying Adduction/ Abduction 20xE
– Sumo Squat to Stand
– Leg Swings in the Rig (Fwd/Bwd/Rt/Lt)
– Straight Arm Lat Pulldown: 2 x 15
Strength:
1.) Paused Front Squat: 4 x 3 @ 55-65%
2.) Back Squat: 2 x 4 @ 65% / 3 x 6 @ 70%
Gymnastics:
1.) 8 Min ALT. EMOM:
– 3 Bar Muscle Up (Sub Kipping Belly to Bar Pull Up)
– 10 (5E) KB Lateral Lunge (Set up with wide stance and hold KB between legs. Shift weight to side and down, recover back to center and repeat on the other side)
PLUS (+):
1.) Hollow Hold + Tuck Crunch: 4 x 15sec. + 10
2.) Strict T2B: 5 x 5
WOD:
Every 2:30 Min x 6 (15 Min)
– 10 Burpees + 60 yard Shuttle Run
BONUS ACCESSORY:
1.) Rear Dealt Raise: 3 x 15
Recovery:
– Roll Out Quad
– Couch Stretch
– Wall Calf
– Banded Ham