Gymnastics Prep
3 sets
4 beat swings
3 kipping pull ups
2 T2B
rest 45 sec
Gymnastics Skill Complex
2 sets
12 pull ups
9 C2b
6 bar MU
rest 4 min
can you go unbroken?...
Sport Practice
150 DU
50 wall balls
25 ring MU
50 wall balls
150 DU
Aerobic Power (30/30)
30/30
24min EMOM @ 80-85% sustained effort
1 - AAB cals
2 - thrusters 65/45
3 - BFB
4 - strict HSPU
* the goal is to work 30 secs on 30 secs off throughout. hit a number in the First round in 30 sec (80-85% effort) and try to hit the same number or reps of cals for all 6 rounds.
Bulletproof Shoulders
3 sets for quality
8 alt DB Z press
10 feet elevated ring rows
12 bradford press
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