Training for Wednesday, March 7th


Warm Up
Group Circle
3 Rounds With Partner
7 Scap Pull Ups
7 DB Thrusters (light weight)
Partner Bike
*Partners alternate on and off bike whenever the pull ups + thrusters are completed

Gymnastics Skill
7:00 of instructor-led kipping practice for pull ups and C2B pull ups
*can use bands to practice the kip today.  Also can practice the butterfly kip for those who have strict pull ups and have already learned the gymnastics kip

Workout of the Day
24:00 EMOM (rotating)
A: 10 Pull Ups (Rx+ 10 C2B, Comp 15/12 C2B)
B: 10 DB Thrusters 50/35
C: 10/7 Calorie Bike (Rx+/Comp 12/9)

Cool Down
1:00 quad foam roll each leg
1:00 standing quad stretch each leg
1:00 lat foam roll each side
1:00 banded lat stretch each side
1:00 shoulder + trap smash each side