Warm-Up:
– Roll Calf
– 5:00 EMOM: Jump Rope 30 sec on/ 30 sec off
Dynamic Flex:
– Inchworm w/Push Up + Walking Quad
– Banded Lat (active)
PreHab/Activation: 2 Rounds
– I Raise x 12
– Arch Rock x 10
– Hollow Rock x 10
– Strict Pull Up x 1-3 (or 1 eccentric Pull Up)
– Pike Push Up x 3
Gymnastic Skill:
1. 12:00 Alternating EMOM
– 3 Bar MU (banded if necessary)/ Sub 5 Chest to Bar
– 10 Foot Handstand Walk (sub 30 sec. HS hold, work towards a free handstand)
2. MB Russian Twist: 3 x 30 Rest 1:00
MetCon: 9:00 AMRAP
– 9 HSPU
– 18 Hang Power Clean @ 115/75
REST 3:00
– 200m Farmers Carry AHAP
Recovery:
– Coaches Choice