Dynamic Mobility, Activation and Warm-Up
Grab a partner and do the partner t-spine stretch
and then …
Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch
x 45 seconds per side
and then …
Two sets of:
Banded Chest Pull
Hollow Body/Superman Swings x 5 reps
A.
35-49:
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Ring-Dips x 4-8 reps @ 2011
Minute 2 – Kipping Handstand Push-Ups to 5/3″ deficit x 4 reps
Minute 3 – Strict Handstand Push-Ups x 6 reps
50+:
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Ring-Dips x 2-6 reps @ 2011
Minute 2 – Kipping Handstand Push-Ups to 3/1.5″ deficit x 1-3 reps
Minute 3 – Strict Handstand Push-Ups x 3-6 reps
B.
Three sets of:
Front Squat x 7 reps
Rest 2-3 minutes
No percentage, just go by feel.
C.
Three rounds for time:
3 Rope Climbs
30 Wall Ball Shots
35-49: 20/14 lbs to 10′ target
50+: 20/10 lbs to 9′ target
Rest 2 minutes, and then …
Three rounds for time:
500 Meter Row
Front Rack Walking Lunges x 50′
35-49: 135/95 lbs
50+:
95/65 lbs
A. Dips with band, 4” def HSPU’s, 4-6 strict HSPU’s
B. 135, 165, 175❌ only got 2, 155#✅
C1. 6:42 (1:56, 2:09, 2:26)
WB 20-10, 10-11-9, 10-11-9
C2. 10:57 (3:19, 3:14, 3:06)
Row: 2:02, 2:06, 2:01
Lunges: 25’ out & back, all UB