-Warm-up-
10 minutes:
2 rounds
5 toes to bar
20 wall taps
5 minutes:
50 banded good mornings
-Gymnastics-
A. Handstand push ups
-Strength-
B. Deadlift- 5 @ 65%, 5 @ 75%, as many reps as possible @ 85%
(Based off of calculated 1RM of last weeks heaviest set of 5)
For the 85% try to shoot for 5 plus reps.
-Conditioning-
C. As many reps as possible in 5 minutes:
5 pull ups
10 push ups
15 air squats
Rest 5 minutes
As many reps as possible in 5 minutes:
5 pull ups
10 push ups
15 air squats
-Cool down-
400 meter walk
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