Thursday
Row Warmup:
Row 250 easy +Row 150 Hard +Row 250 mod
*30 sec rest between sets
Gymnastics Warmup:
PVC and Band Pullaparts then, 3 Rounds of:
3 kick ups + 1 Strict HSPU on the last kick up
5 Beat Swings
A)Row 5k
*Scale-3.5K if you think it will take over 25 mins
B)Max sets of UB SHSPU
*Choose 3, 2, or singles for your set number
Scale Options:
1-Hands on floor
2-1.5 or max of 2 pads
3-Inverted on box
4-Inverted floor
5-Seated DB Presses (Sets of 5)
C)EMOM 10
Ladder of C2B or Pull ups or Muscle ups
*You choose what you want to work on
*Start at 1 reps and add a rep every minute
*Once you fail, go back to 1 and take a min off to recover if needed.