Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 ring rows
10 push-ups
10 air squats
Mobility
Light band mobility session
Strength
10 min EMOM
Evens – 3 to 5 strict pull-ups
Odds – 3 to 5 strict HSPU’s or 8 to 10 seated DB strict press
Gymnastics strength session. Keep killing these. We have been doing such a great job working hard on each set. Continue to prioritize set up and execution as much as numbers and reps. That is how you get better.
WOD
“The Director”
30-20-10
T2B
But, after every round. complete
200m run
20t OH walking lunges (45/25#)
So 30 T2B, 200m run, 20t OH walking lunges with a plate. Then 20 T2B, 200m run, and 20t walking lunges. Pretty straightforward workout. Nothing sneaky about it.
