12.13.2021

Warm Up
Stuart McGill Big 3 https://www.youtube.com/watch?v=2_e4I-brfqs&t=313s
3 x 4-6 curl ups
3x 4-6 side planks
3 x 4-6 bird dogs
then
2 sets
10 each side KB RDLs
10 each side single leg glute bridges
5 box jumps
row 1:00




Gymnastics skills
6:00 continuous movement
20 x Band hollow & arch- focus on the motion coming from the abs opening and closing to create the movement between the hollow & arch.

10x Lat eccentrics- lie on a bench with hips flexed to 90 degrees. A PVC pipe with a light load will be held with palms facing upward and then slowly lowered all the way overhead. Pause a split second at end range before returning to the starting position.

20 x Single leg v-ups



Strength: week 3 deadlifts

50%x5, 60%x3, 70%x1, 75%x10+

max effort for final set

WOD
"Ace of Spades"
AMRAP 7:00
5 devil's press 50/35 35/20
10 DB walking lunges or reverse lunges (5 each side)
10-20-3-40 wall balls 20/14

*only thing that changes in reps is the wall balls. Add 10 reps each round*