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WOD:

1a) Warm-up – Passive:

30 seconds/side/direction Wrist Stretches

1-2 minutes/side Pec Wall Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 3 rounds of:

10/side Clamshells

10 Deadbugs

Take your time and focus on positions and activation.

2) Strength/Volume Work – 3 sets of:

20 Wall Sit Hold + Banded Upright Row – (Band On Each Foot) +

20/side 1/2 Kneeling, Low To High, Banded Twists  (Outside Leg Is In Front, Pull From Low to High) +

20/side Slider (One Foot) Reverse Lunge +

20/side Banded Russian Twists

Perform this as a superset performing the movements one after another. Rest 2-3 minutes between sets.

3) Gymnastics – 5 sets of: 30-60 seconds Handstand/Stink-Bug/Plank Hold at 50% Range-of-Motion

Rest 90-120 seconds between sets. Establish the top position of the respective movement, then lower yourself down half way through the range of motion and hold yourself there. Pick a hold time that you can perform unbroken.

4) Met-con – Every 5:00 x 3 sets:

30 Calories Machine or 400m Run

20 Jump Squats w/Household Item

10 Strict Handstand Push-ups/Stink Bugs/Push-ups

Scale as needed so you get around at least 1 minute of Rest. Hit these hard but focus on trying to maintain your output.

5) Secondary Conditioning – Run: 10 sets of 300m Hard/100m Easy

Work for consistent paces/efforts on each of the respective outputs.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Burn

Move

Sport

Sport Barbell Cycling