“When you’ve got purpose, everything becomes possible.” – Lewis Pugh,
Pre-Class Strength Training
Pause Front Squat 5 x 2 Reps @3.3.x.1.
Strict Dumbell Z-Press 5 x 8 @220.127.116.11.
Gymnastics Skill: Rope Climbs
Beginner: Practice J-Hook Technique with at least 3 attempts at climbing rope
Intermediate: 3-5 ascents
Advanced: 3 sets of 1x Legless + 1 x Rope Climb with Legs
Workout of the Day
Three Rounds for Time
21x Kettlebell Swings [Athlete: 70/53; Rx: 53/35]
12x Pull-Ups [Athlete: Chest to Bar]
2 sets: 15-30x V-Ups + 0:30 Hollow Hold (Rest 60 seconds)
Post-Class Accessory Work
Front Rack Double KB Bulgarian Split Squats x 4-6 reps each leg @3.0.x.1.
Weighted Chest to Bar Pull-Ups x 4-6 reps @2.1.x.0.