Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 8 at a slow pace:
– 4 Yoga Push-up
– 8 each KB Push Press
– 8 each Split Stance KB Rows
– 15 Banded Pull-aparts
– 15 each Single Arm Banded Pushdowns
A.
Gymnastics Skill Work
T2B + Static Hold
– Spend 10 Minutes working on improving T2B Technique. Between sets of T2B drills perform a static hold of your choice choosing between:
– Handstand Hold (wall or freestanding) or OH KB Hold x 15s.
– Ring Support or Box Support
L1: Hanging Straight Leg or Knee Raise sets of 5-10 reps
B.
AMRAP 18
10 Air Squats
10 total Renegade Rows
10 DB Hang Power Snatch (5 ea.)
10/7 Cal Bike or Row
*Your choice of DB weight
– Goal: Sustainable Pace
C.
DB/KB Overhead Tricep Extensions
3 x 12-15. Rest 60s