FRIDAY – GYMNASTICS + CONDITIONING (90 min)
Pre-Warm-up (10 min)
500m row light pace
Shoulder/Upper body prep
10 x scapular pull-ups
10 x shoulder dislocates with band
10 x wall slides with external rotation
10 x push-up position holds (10 sec each)
Hip/Core prep:
10 x bird dog each side 10 x dead bugs
90 sec world’s greatest stretch each side
10 x inchworm walk
Warm-up (15 min):
500m row
10 x shoulder dislocates with PVC
10 x strict banded pull-ups
10 x push-ups
10 x wall ball shots (light)
10 x hip extension
30 sec handstand hold against wall
Skill/Strength (25 min):
HSPU progression
Ring dips/push-ups progression
WOD (20 min):
3 Rounds for time
400m run
15 x wall balls
10 x pull-ups
Cool-down (15 min):
400m row light pace
10 x band pass through
10 x arm circles forward/backward
Wrist stretching sequence
30 sec bar hang
30 sec child’s pose
30 sec cobra pose
Extra Mobility (5 min)
90 sec pigeon pose each side
10 x shoulder CARs
10 x thoracic rotations each side
60 sec wall shoulder stretch
30 sec dead hang from pull-up bar