MONDAY – FULL BODY & GYMNASTICS (75 min)
Pre-Warm-up (10 min):
- Shoulder/thoracic mobility:
- 12 x arm circles each direction
- 10 x thoracic rotations each side
- 10 x wall slides with scapular retraction
- 10 x banded dislocates
- Hip/ankle mobility:
- 10 x controlled hip flexor stretch each side
- 10 x ankle mobility with band
- 8 x world’s greatest stretch each side
Warm-up (15 min):
- 500m row (focus on strong pulls)
- 3 rounds:
- 10 x jumping jacks
- 8 x push-ups (scale as needed)
- 8 x goblet squats
- 5 x inchworm walk-outs
- 8 x hollow rocks
Strength/Skill (25 min):
- DB Thrusters: 4 sets
- 8 reps @ 60-65% 1RM
- Focus on front rack position and overhead lockout
- Rest 90s between sets
- Ring Rows progression: 4 sets
- 8-10 reps (adjust angle for challenge)
- Focus on keeping body rigid
- Rest 90s between sets
- Handstand Practice: 3 sets
- 30s wall facing hold OR
- Pike position holds (modified for shoulders)
- Rest 60s between sets
WOD (20 min):
AMRAP 18:
- 12 KB Swings (moderate)
- 10 Box Step-ups (moderate height)
- 8 DB Push Press
- 15 Walking Lunges
Cool-down (5 min):
- 400m light row
- Shoulder/Hip stretch flow:
- 30s child’s pose
- 30s downward dog
- 30s pigeon pose each side
- 30s cross-body shoulder stretch each side