Warm-Up
9:00 EMOM
min 1: 30 second Jump Rope
min 2:10 Alternating Reverse Lunges + 10 Air Squats
min 3: 6 Bar Kip Swings + 6 Jumping Pull-Ups
Strength
Every 2:30, 5 Sets
5 Sets, For Load
+
3 Weighted Strict Pull-Ups
Conditioning
“Miss Molly”
Every 3:00 minutes, 5 Sets, Complete the following:
50 Double Unders
20 Wall Balls, 9/6kg
5 Pull Ups
*Add 5 Pull Ups each additional set: (5,10,15,20,25)
Recovery / Mobility Protocol
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minuteScorpion Stretch
Optional Accessories
4 Sets, For Quality:
8/8 SA DB Row, mod to heavy load
10/10 Gorilla Rows, light to moderate load
Grip Work:
3 Sets, For Quality:
:30 second Plate Pinch Hold, moderate load
:20 second Wrist Curls, light load
10 Zottman Curls, light to moderate load
Choose weights or loads that enable you to complete each station without breaking but still provide a challenge. Take as much rest as necessary between sets, but aim for minimal rest between individual movements within each set.
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