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Training for Wednesday, May 9th

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Group Circle
Warm Up #1
4 Rounds
5 Lat Engagement Reps**
5 Air Squats
100m Run
**Scap Pull Ups Round 1, Ring Rows Round 2, Bar Kips Rounds 3 and 4

Gymnastics Skill Part 1 (5:00)
Kipping Pull Up Refresher and Practice

Gymnastics Skill Part 2
Find max set of unbroken kipping pull ups
*You are done when you come off the bar
*Those without kipping pull ups, perform a max set of ring rows (1:00 time limit)

Warm Up #2
1:00 Lat Foam Roll each side
1:00 Banded Lat Stretch each side
-then-
7 Blank Bar Thrusters
400m Run
7 Blank Bar Thrusters

Workout of the Day
Every 4:00 for 5 Rounds
400m Run
10 Thrusters 95/65 (Rx+ 115/75, Comp 135/95)
*Those unable to complete the 400m run under 2:30 may scale to a 400m row

Cool Down
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
1:00 Lacrosse Ball Shoulder Smash each side