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
Warm-up: 10 Cal machine 20 90/90 Switches 20. Alternating scorpion stretches 10. Slow Cat cows 5/side perfect stretch Wrist prep Burgener...
(NEW CYCLE WK 3 DAY 2) 2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE 2 Tempo Strict Press + 3...
Warm-up: 10. Cal machine 20 90/90 Switches 10. Cat cows 20. Alternating dead bugs 10. PVC Passthrus 10. Dislocates 10. ohs 5/side Perfect...
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