1) WARM-UP
Stretch
Mobility: Infant Squat and reach x 10 each
2 rounds:
10 x Single Arm Swings
10 x Single Arm Cleans
2) GYMNASTICS: Alt. EMOM 12
*continued progression of the 2 movements you chose. Phase I Day 1-4, or Phase II Day 1-3
Strict Pull-ups x 4
Strict HSPU x 4
Strict T2B x 4 (Phase II Kip T2B x10)
Alt. Pistols x 12
3) CONDITIONING: 20sec work/ 10 sec rest x 4 each, 30 sec between exercises
Jump Rope (doubles or singles)
Ski
AAB
Row
Sprints x 10 yds
4) METCON: AMREP 12
0:00-4:00
3 Rounds:
12 x Wt. AbMat Situps @20/14 (Rx+ Wt. GHDSU @20/14, Scaled 14/10)
12 x KB Snatch @53/35 (Rx+ 70/53, Scaled 35/26)
Max Rep Wall Balls @20/14 (Rx+ 11/10’ target, Scaled 14/10)
4:00-8:00
2 rounds:
18 x Wt. AbMat Situps @14/10 (Rx+ Wt. GHDSU @14/10, Scaled no weight)
18 x KB Swings @53/35 (Rx+ 70/53, Scaled 35/26)
Max Rep Wall Balls @20/14 (Rx+ 11/10’ target, Scaled 14/10)
8:00-12:00
1 round:
36 x AbMat Situps (Rx+ GHDSU)
36 Russian Swings @53/35 (Rx+ 70/53, Scaled 35/26)
Max Rep Wall Balls @20/14 (Rx+ 11/10’ target, Scaled 14/10)
*Score is total Wall Balls