7.12.18 Thursday

PERFORMANCE/FITNESS
A. Choose an Option x 15 minutes of Work
Gymnastics Skill Work or BodyBuilding Work
Gymnastics Skill Work
Choose 3 Movements (1 from Each Column) of following Options and cycle through 2-3 sets
Pulling
  1. Rope Climb
    1. Legs or Legless
  2. PegBoard
  3. MU
    1. Kipping
    2. Any Kipping Drills
  4. CTB Pullup or Pullup
    1. Banded. Spotted.
    2. Any Vertical Pulling Progressions
  5. Feet Elevated Ring Rows
Pushing
  1. Handstand Walk
  2. Handstand Pushup
    1. Strict or Kipping
  3. Dip
    1. Strict or Kipping
  4. Pushup
    1. Pbar
    2. Ring
Midline
  1. Toes to Rings
  2. Reverse Crunches
  3. V ups
  4. Hollow Rock /Hold
  5. Arch Rock /Hold
  6. Ls
    1. L Sit
    2. L ups
  7. Paloff Press
  8. Inchworm Holds
BodyBuilding Work
3-4 Sets:
Bench Press x 8-12 reps
Ring Row x 8-12 reps
Plank on Hands x 30-45 seconds
Rest 60 seconds btw sets
3-4 sets
Barbell Curl x 8-12 reps
Tricep Press Down x 12-15 reps
Knee Tuck off Floor x 15-25 reps
Rest 60 seconds btw sets
B.  “Lullaby”
Complete as many rounds and reps as possible in 7 minutes:
12 Cal Assault Bike
7 Dumbbell Hang Squat Clean 50/35# per hand
2 Rope Climb w/ Legs  **Scale 5 Strict Pullups** 
Rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes:
200m Run
7 Handstand Pushups **Kipping Allowed**
7 Deadlift 225/155#
Rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes:
21 Cal Row
14 DB Front Rack Reverse Lunge Steps
7 Burpees over Erg
C. Decompression x 1-2/side

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