Thursday, June 29th

Gymnastic Strength Tri-set, 3-4 sets (15 min cap) A) Wide Grip Strict Pull Ups – 10 reps B) Strict Ring Dips – 10 reps C) Weighted Hollow Rocks – 10 reps

Gymnastic Strength – wide grip pull ups will help us isolate and use our lats more than our arms, so lets try and go 2-3″ wider on either hand than we’re normally used to. 10 reps can be broken up into 2-3 smaller quick sets and do not have to be unbroken. Ring dips, lets ensure we’re lowering the top of the ring into our arm pit, keeping our chest tall and performing as strict as possible today. FInally, weighted hollow rocks will be with a light plate (10-15lbs) held towards the ceiling and a light med ball between our feet.

AMRAP 9 3 Wall Walks | as high as possible | Assisted Walks on box 6 Burpee Pull Ups | Burpee to target | burpee 9 Russian KBS 70/53 | 53/35 | 35/26 12 Crossovers | 30s crossover attempts | 25 single unders

Workout – We’ll continue with the gymnastic strength focus while getting our heart rate up. Assisted walks on bench – can be done on feet or knees on top of a box (think pike push ups from box), starting with torso parallel to ground, hands far out, walk your hands back and hike your hips up as much as possible, then walk back forward. Crossovers – we saw them in the games and then the quarterfinals so we’ll be throwing them in judiciously to work on a new skill. **Every time your hands cross the body and rope passes underneath is a rep **