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Training for Thursday, April 5th

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Warm Up
Group Circle
3 Rounds
8 Ring Rows
8 Front Rack Lunges 45/35
8 Shoulder to Overhead 45/35

Gymnastics Pulling Strength
Strict Pull Ups
5 sets x 4-6 Reps, 1:30-2:00 Rest
*Reps must be unbroken.  Using a band is okay today.  Record which band you use in your journal to track progression.  If you can do 10+ strict pull ups, add weight.

Workout of the Day
12:00 EMOM Rotating
A: 16 Front Rack Lunges 75/55 (Rx+ 95/65, Comp 115/75)
B: 16 Shoulder to Overheads
C: 10/8 Calorie Bike (Rx+/Comp 13/10)

Cool Down
1:00 Quad Foam Roll each leg
1:00 Standing Quad Stretch each leg
1:00 Shoulder Smash each side
1:00 Banded Lat Stretch each side