Warm-Up:
2:00 minute Bike
Into..
30 sec Single Unders
10 Dumbbell Deadlifts
10 Alternating Step-Ups
20 seconds Scapular Pull-Ups
into...
30 second Jump Rope Practice
10 Dumbbell Hang Power Cleans
8 Single Dumbbell Step-Ups
8 Bar Kip Swings
Gymnastics Skills and Drills
Spend 15 minutes here working on some different skills and progressions for the day as well as going over modifications for the workout that will make the most sense. Due to the fact that we are adding in Toe to Bar volume tomorrow we would love to see just a Burpee Chest to Bar Pull-Up, Burpee Pull-Up, or Burpee Jumping Pull-Up as the primary modification today for the workout.
"Feel the beat"
6 Sets, For Max Calories
3:00 minute AMRAP
50 Double Unders
4 Dual Dumbbell Power Clean
4 Dual Dumbbell Step Overs 24"/20"
4 Burpee Bar Muscle-Ups
-Max Calorie Echo Bike
Rest 1:00 minute between Sets
Dumbbells: 22.5/15kg
RX+:
6 Sets, For Max Calories
3:00 minute AMRAP
40 Crossover Skips
4 Dual Dumbbell Power Clean
4 Dual Dumbbell Step Overs 30"/24"
4 Burpee Bar Muscle-Ups
-Max Calorie Echo Bike
Rest 1:00 minute between Sets
Dumbbells: 22.5/15kg
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories
3 Sets, For Quality
:35 second Weighted Sorenson Hold
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