Warm-Up
8:00 EMOM, Alternating Each Minute
minute 1: :45 second Echo Bike
minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups
minute 3: 10 Banded Face Pulls + 10 Banded T's
minute 4: :30 second Hollow Hold
Gymnastics Skill Primer (10min)
Spend some time today going through technique work and progressions for the kipping and butterfly pull-up.
"Fly in the Ointment"
2 Rounds
Station 1:
6:00 minute AMRAP
15/11 Calorie Echo Bike or 18/13 Calorie Assault Bike
12 Pull-Ups
7 Burpee Box Jumps 24/20''
Rest 3:00 minutes
Station 2:
6:00 minute AMRAP
1000m Run
Max Burpee Pull-Ups
Rest 3:00 minutes
PRVN Recovery #2
1:00 Child's Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessory Work
4 Sets, For Quality:
10 Single Dumbbell Bench Pull-Overs, Moderate Load
20 Barbell High Pulls @ 20/15kg
10/10 Single Arm Dumbbell Chainsaw Rows, Moderate Load
20 Seated Plate Full Raises, Light Load
Minimal rest between sets today. We're looking to prepare the shoulders for Bench Press tomorrow and counteract the Shoulder To Overhead work from today with some Accessory work to help develop structural balance and mobility within your shoulders.
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