Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
A.
Strict Gymnastics Strength
1) Strict Pull-ups: 2 x max. Rest 60-90s
L2: Partner or Strict Band Assisted Pull-up
L1: Ring Assisted Pull-up
2) Handstand Push-up: 2 x max. Rest 60-90s
L1: Seated DB Shoulder Press x Max Reps – 1 warm-up set, increase weight then go for it
3) Strict Chin-ups: 2 x submax. Rest 60-90s
L1: Strict Ring Rows
4) Push-ups: 2 x max. Rest 60-90s
L1: Box Push-ups
*Rest as much as needed between sets.
B.
Against a 15:00 clock
2K/1600 Meter Row
then remaining time AMRAP:
6 Push Press (115/75)
6 Toes to Bar
6 Box Jump Step-downs
Rx+: (135/95)
L3: (95/65)
L2: (75/55) (Hanging Leg or Knee Raises)
L1: (25/15 DB Push Press) (Weighted V-ups) (Box Step-ups)
C.
DB Hammer Curls
3 x 10 3s down. Rest 60s.