Warm-up: 10 minutes:

  • 10 see saw steps
  • 10 Side plank reach per side
  • 10 Push ups
  • 10 hanging shrugs or kip swings

Flexibility: 3 rounds:

  • 5 reps + 10 second hold: Sampson Stretch (per side)
  • 5 reps + 10 second hold: Stride Stance Good Morning (per side)

Skill: Partner assisted strict toes to bar

  • 3 sets of 5 reps each

Strength:

A) 6 min Tabata

  • Ring Support hold (w/ External rotation)
  • Hollow body hold

2 min rest

B) 8 min AMPRAP

  • 8 KB windmill
  • 8 Goblet Cossack Squat
  • 5 strict pull ups*

*If this is easy, progress to 5 strict false grip chin ups on rings. If you lose the false grip, the reps don't count.

 

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