Spend 2 minutes in Z1
Then, 3 rounds
10 shoulder taps + 5 push-ups
5 kip swings + 5 pull-ups
:30 HS hold
Quick shoulder stretches
HSPU work – for those of you who can complete Rx HSPU’s 5 sets of ME. Please stay 2 reps shy of failure. Since this is strength work, staying strict will do the most towards advancing HS ability. However, if you can only complete 1 or 2 strict HSPU’s, finish each set with kipping HSPU’s.
Those who cannot complete HSPU’s should do 5 sets of 3 very slow negatives + 5 seated DB presses; AHAP.
More gymnastic positional work. If you need more than 1 abmat and a 10# plate underneath it, then you should work on negatives and DB presses.
“Wrap it Up.”
50/35 calorie row
200m farmers carry (70/53#)
There are so many benefits to the farmers carry. Strengthen the grip, high heart rate with out having to run, midline training. Remember, stand tall, shoulders back.
Foam roll for 3 minutes before you go