Warmup
2x:
250m Row (Progressive every 50m)
10 Weighted Shoulder Circles
16 Scorpions e/s
10 Curtsey Squats e/s
:30 gymnastics plank
Strength/ Skill
Kipping Drills
Coach Choice for drills
Option 1:
E 2 Mins for 8 Mins
10 Kipping swings
2 Negative pull ups
10 Plank ups
:30 Plank hold
Option 2
E 2 Mins for 8 Mins
Kipping Pull ups
(Choose a number you can hit for continuous reps and stay with that number for all 4 sets)
10 Plank ups
:30 Plank hold
Option 3
E2 Mins for 8 Mins
Muscle ups
(Choose a number you can hit for continuous reps and stay with that number for all 4 sets)
10 Plank ups
:30 Plank hold
Conditioning
For time
Partition the reps however you choose.
100 Alt DB snatches (50/35)
80 Toes to Bar
into:
1 Mile Run or 2k row
Intent: Intensity Level : Moderate. Aerobic pace. Posterior chain focused.
