Gymnastics and Grip 3 sets (10 min)
5-8 Strict Ring pull ups or 12 Elevated Ring rows (HAMMER GRIP)
20 Plank Hip taps
100FT Heavy Farmer Carry
Into 3 sets of Midline Work (8 min)
20 Plate Russian twist (15/10)
50 Flutter kicks
Max effort plank
3 Rounds ( 16 min cap )
20 Alternating Hang Dumbbell Clean (50/35)
15 Burpee box jumpovers
15/12 Cal row or 12 /10 Cal bike
METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...
Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
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