Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Alternating Bootstrap
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
Weightlifting
I. In 15 minutes
Find your 3 rep max Push Jerk
II. 5 sets Deadlift
12 - 9 - 6 - 3 - 1
Rest 2 mins between sets
Start at 60% 1RM for your set of 12 and then add weight each set.
Conditioning
Option 1
For Time
30 - 20 - 10 Box Jump Overs, 24 / 20 in
50 ft or 16 reps Dual Dumbbell Lunges
*Option to do Farmers Carry or Front Rack
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Option 2
For Time
50 Double Unders
15 Strict Ring Dips
Alternative 21 Box Dips
42 American Swings
50 Double Unders
12 Strict Ring Dips
Alternative 15 Box Dips
30 American Swings
50 Double Unders
9 Strict Ring Dips
Alternative 9 Box Dips
18 American Swings
50 Double Unders
RX 32 / 24 kgs
Scaled 24 / 16 kgs
Option to use Heavy Rope on Double Underss
Gymnastics Skill Work
5 sets 90 secs ON / 2 mins OFF
Option 1 Max distance handstand walk
Option 2 Handstand Walk Attempt
Option 3 Wall Walk
Accessory Work
3 Rounds for Quality
10 L/10 R Farmers Carry Split Squat, pick load
10 L/10 R Single Leg Kettlebell Romanian Deadlifts, pick load
100 ft. Sled Push (if available)
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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