WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up
WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips
Take 10 minute for work on HSPU
1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups
Then:
1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU
CONDITIONING
“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up
*compare to 12.07.21
MOBILITY & WARM UP
10′ Banded Stretch & Foam Rolling; then:
2 Rounds Not for Time
200 m Jog
5 Slow Scap Retractions
5 Kip Swings
1-3 Pull-Ups
15 Double-Unders
Directly
into
2 Rounds Not for Time
200 mt Row
5 Pushups
5 Spiderman and Reach, each leg
10 Sit-Ups
15 Double-Unders
SKILLS
Ring Dips – Handstand Push Ups
CONDITIONING
” GI JANE MEET FRIENDS”
AMRAP 12′
50 Double Unders
1 Round of: “JT ”
5 Handstand Push-Ups
10 Ring Dips
15 Push-Ups
40 Double Unders
1 Round of: ” Cindy ”
5 Pull Ups
10 Push Ups
15 Squats
30 Double Unders
1 Rounds of: ” G.I. JANE ”
Max Burpees Pull Ups
Untill End Of Time
WARM UP
4 Rounds Not For Time
20 Double Unders
20m Bear Crawl
20 Jumping Jacks
20 Walking Lunges
20 Sit Ups
MOBILITY & SKILLS
Shoulders – Handstand – Ring Dips
CONDITIONING
“JT”*
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
*Compare to 06.04.17
ACCESSORY WORK
EMOM 10′
ODD – 8/10 Strict Toe To Bar
EVEN- 20 AB-Mat Sit Ups
