Warm up
5 minute full body flow
5 rounds
20 reps walking hamstring stretch
5 wall walks
5 reverse nordic curls
20 cossack squats
Strength
Emotm 20
Even 8/10/12 bent over rows
Odd 8/10/12 seated strict press
This is ideally done with both hands at the same time. If you are doing a single arm at a time perform the reps with a slower negative than the up as opposed to doing more reps!
WOD
Amrap 20
5 strict pull ups
5 strict HSPU
10 pistols
20 burpees
This is gymnasty!
Get after it with enthusiasm.
Scaling pull ups- ring rows/towel rows/bent over rows/one arm rows
Scaling hspu – feet/knees on box/seated strict press/strict push ups/push ups on an elevated surface/kneeing push ups
Scaling pistols – single leg sit to stand to a surface/ single leg sit with two leg stand/deck squat (10 reps)/ air squat (20 reps)
I want to see you moving and getting multiple rounds in this workout. Ideally the goal would be for 5+ rounds
It’s supposed to be nice for most of the day so make sure you get outside if you can!
4+7 (135 bor for pull ups, rest as prescribed)
The burpees were awful. 5+4