Prep
Equipment Required: Medium band, foam roller
1) Foam roll wherever you need it x 60s each side
2) 5 Upward Dog to Standing w Toe Touch
3) 3 rounds:
– 20ft Bear Crawl
– 10 Wall Slides
– 10 Scap Push-ups
– 5 each Half Kneeling KB Windmill
A.
Gymnastics Skill Work
8:00 to accumulate volume of:
10s Hanging L-Sit Hold or Bar Hang
10s Ring Support or Box Support
10 Alternating Pistols or Box Pistols or 10s each Pistol Bottom position hold
B.
4 Rounds
200 Meter Row
3 each Kettlebell Windmills
400 Meter Run
5 each Turkish Get-ups
– Goal: Sustainable Pace, nasal breathing. Your choice of weight today.
L1: (Half Kneeling Windmill) (Turkish Sit-up)
TIME CAP=25:00
C.
2 x 10 each direction. Rest 60s.
– Try to minimize all movement except the arm. This is great mobility work for the shoulder