Mobilize, then:CS activation
Gymnastic Skills & Drills
For max reps:
10 Calories Assault Bike
Max Unbroken Strict Handstand Push-Ups
Rest 60 seconds
10 Calories Assault Bike
Max Unbroken Ring Muscle-Ups
Rest 60 seconds
10 Calories Assault Bike
Max Unbroken Toes-to-Bar
Rest 60 seconds
10 Calories Assault Bike
Max Distance Unbroken Handstand Walk
Rest 5 minutes; Repeat
Barbell Cycling Conditioning Session
For max reps:
Hang Power Clean x Max Unbroken Reps
195/135lb
Rest 30 seconds, and then. . .
For time:
50 Bar-Facing Burpees
Rest 4 minutes, and then. . .
For max reps:
Hang Power Clean x Max Unbroken Reps
165/115lb
Rest 30 seconds, and then. . .
For time:
500 Meter Row
Rest 4 minutes, and then. . .
For max reps:
Hang Power Clean x Max Unbroken Reps
145/95lb
Rest 30 seconds, and then. . .
For time:
30/20 Calorie Assault Bike
Post SIX scores:
1. Max Reps
2. Time for 50 Bar-Facing Burpees
3. Max Reps
4. Time for 500 Meter Row
5. Max Reps at
6. Time for 30/20 Calorie Assault Bike
Posterior Chain Accessory Work
Three sets of:
Death March x 20 reps
Rest 15 seconds
Banded Face Pulls x 10-12 reps
Rest 90 seconds