Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with an empty bar
10 deadlifts
10 strict press
10 back squats
WOD
1000m row
Then, 4 rounds
20 DB deadlifts
15/12 cals AB
1:00 plank hold
Rest 5:00
800m row
Then, 3 rounds
20 DB squats
15/12 cals AB
1:00 plank hold
PortComplete
1. Bodybuilding – 3 or 4 rounds
20t SA banded tricep push-downs
15 bench press
10 GHD sit-ups
1 time through a set of DB 21’s
2. Banded work – accumulate 100 each
Banded pull-throughs
Banded woodchoppers
3. Unilateral work –
Back rack lunges – 3x10t
*can be forward, can be reverse could even be walking
4. Gymnastics skill work
Option #1 – Practice a freestanding HS or accumulate 200′ in HS
Option #2 – Complete 5 sets of 2 to 10 strict HSPU’s
5. Core work – 4 rounds
3 rounds
25 straight leg sit-ups, no mat
25 hip extensions (bridge position)
25 flutter kicks
