“The first foods you eat after training are the first thing you body is using to recover, choose wisely.”
Primer:
Tabata: 2 Minutes at each Mountain Climbers | butt kickers | air squats
4 inch worms w hands
60s seated pike stretch
4 inch worms with feet
60s reverse shoulder stretch w pvc
30s walking lunges
10 pvc pass throughs
60s wall shoulder stretch
Conditioning:
EMOM x 30
Min 1: 15 Wallball
Min 2: 15/12 Cal Row
Min 3: 200M Run
Min 4: 15 KB Swings
Min 5: 12/10 Cal Bike
Strength: 6x Three Grip position strict ring pull ups (30s work 30s rest)
Bonus:
Gymnastics:
Strict Ring Dips – 40% of max effort set every 45 seconds until failure
Strict Pull Up – 5x Tempo Reps – 30% of Max effort Ring Pull Ups. Divide that number by 15s. rest 45s
Pushing Elevated Shoot Throughs – 90s | 60s | 30s |15s rest 1 minute btw rds
Stalder Leg lift two plates – 10 x 20s work / 10 s rest
Weightlifting:
Pause Front Squat – No Belt – Heavy Single
Block Clean – 2RM
Floating Clean Pull 3@98%, 3@103%, 3@108%
Back Squat Jump 3×3@25%
Stalder Leg lift two plates – 10 x 20s work / 10 s rest