Tue
A. Warm up
2 rounds
Partner hang and push off bar (thoracic stretch)
20 band pull aparts
10 OHS in X band (https://www.youtube.com/watch?v=L9uHAeyfl3c)
B. Strength
10 mins to build to
Press 1 RM
Rest 2 min into
5 mins to build to push Press 1RM
C. Gymnastics Test 2:
Max Push ups - 2 attempts if needed.
Rest 2 min
Max MU ring and/or bar
(if you do not have MU accumulate 2-3 mins in the top of ring support position)
D. Conditioning Extras (optional)
400m Run
200m Farmer’s walk @ heaviest possible
400m Run