Equipment Required: Foam roller, light DB, light band
1) Foam roll Thoracic spine x 60s
2) 10 Upward to Downward Dog w. Toe Touch
3) 3 rounds:
- 5 Up Downs
- 10 DB Single Arm Strict Press each
- 15 Band Pull-aparts
- 15 Seated Band Face Pull-aparts
Gymnastics Strength Work
Legless Rope Climb x 1-2.
Strict or Kipping HSPU: 5-10.
- Rest 45s.
L-Sit Hold: 10-20s.
- Goal: This work is for QUALITY meaning no one should be hitting failure or even remotely close to hitting failure.
-Scaled legless to regular rope climb. Scale rope climb to standing to ground.
-Scale HSPU to HSPU negatives or Z-Press x 10 each arm
10 Alt. DB Snatch (50/35)
10 SA DB Push Press
10 Pull-ups (any style)
- Goal: Complete this work at moderate, but consistent pace with small bouts of rest.
- Scaled pull ups to assisted ring pull ups or band assisted pull ups.
3 x 8-10 each.