Spend 16 Minutes on a running clock practicing Toes to bar progressions:
@0:00
Progressions on the floor (teams of 2)
@5:00
Progressions on the bar (teams of 2, partner assisted, band assisted)
@10:00
1. Work on establishing a set of max reps Toes to bar (goal: 10+/ focus on rhythm, posture movement pattern)
2. Stay with a challenging progression and work in an EMOM for 6 Minutes (goal unbroken sets, consistency)
EMOM 12 (3 Rounds of 40sec ON/20sec OFF)
1. Banded half kneeling wood chops (20sec/20sec)
2. Bear Crawl
3. Deadbugs
4. Seal Walk
12min to work through for quality:
1 Turkish get up (each side - increasing weight)
10-15sec. L-sit
30 DU´s
4 sets of:
5-8 Bulg. Split squats (DB´s in hands - heavy)
rest 30sec.
5-8 Bulg. Split squats (other side)
rest 30sec.
3-5 (wtd.) Chin ups
rest 60sec.
4 sets
3 light db CMJ
10s 3 way rkc plank
Every 2 min for 12 min
1 squatclean (2s pause in catch)
2 Frontsquats (2s pause in bottom)
1 Splitjerk
3x10 pendlay row
Rest 60s
5 Sets of:
7 3-Point-Rows
30 sec. Rest
5 seated KB Strict Press
30 sec Rest
5 Sets of:
6-10 One Legged Squats/ Each
6-8 Rom. Deadlift
15 m Sled Push (fast)
In teams of 2:
Buy-In: 400 m Run together
5 Rounds for Time (max. 7 Min per Round):
30/24 Cal Air Bike/ Row Each (max. 2:30)
12 Box Jump Over/Each
20/16 Cal Air Bike/ Row Each (max 1:30)
10 Push Up YGIG
Buy-Out: 400 m Run together
TC = 40 Min
Flossing fullbody