January 14, 2020

January 14, 2020

1/14/20

Warm-up
Warm-up
MOBILITY
Couch Stretch: 2 Minutes Each Side

Pike Stretch: 2 Minutes

Puppy Pose: 2 Minutes

ACTIVATION
Assault Bike Warmup
1 Round:
3 Minutes Easy
2 Minutes Moderate
1 Minute Moderate-Hard

2 Rounds
30 Seconds Each:
Hollow Hold
Samson Stretch
Superman Hold
Spiderman + Reach

Gymnastics
Gymnasty (Max reps)
Strict Gymnastics
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:

1 Strict Chest to Bar Pull-up
1 Strict Pull-up
1 Kipping Pull-up
1 Chest to Bar Pull-up
1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

Metcon
Metcon (Time)
"Part Time"
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
18/12 Calorie Assault Bike

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