2/25
Gymnastics warmup and skill progression
Elevated band pull aparts, sets of 8-10 with constant downward tension – https://www.instagram.com/p/BVnGBP3nyrg/
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Thick grip banded high rows sets of 15-20 – https://www.instagram.com/p/BNKKfnhBXrc/

I ordered thick grips yesterday for this.
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Active hollow body hold banded pulldowns and banded Y’s x 12/position x 2 sets, rest as needed (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en)
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Active arch/hollow hangs x 6 iterations x 5 sets, rest as needed (https://www.instagram.com/p/Bj-ibFuHVXC/)
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Sliding glide kip skill work x 5-6 min (https://www.instagram.com/p/BTWfJa2BvBw/)

Still need better sliders I’ve been modifying the best I can
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15-20 min Kipping Pull-Up/Tech Work:
3-4 sets:
Hollow/Arch Drill Against Box: 5-7 reps, strong focus on lat engagement and core control (https://www.instagram.com/p/BromScmjDLe/)
Pause Kipping Pull-Ups: 3-5 reps – pulling & holding chest as close to bar as possible (https://www.instagram.com/p/BntToFHDdV4/)
Rest 1 min b/t each
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2 for 1 Kipping CTB Pull-Up Drill: AMRAP until you lose form/control x 3-5 sets; rest as needed (https://www.instagram.com/p/BtevmLUAjPI/)

I got to 8/8/9/7 before form got sloppy
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EMOM x 15
Min 1 – 45 sec row @ 1200-1300 cal/hr
Min 2 – 50ft HS walk
Min 3 – 16 bar facing burpees

This felt good. Broke on last HSW otherwise went all 50’ BFB were ehh. A heart pump
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EMOM x 12
Min 1 – 45 sec bike @ 450-500 watts (might need to bring this down if on Echo bike, make it aerobic)
Min 2 – 6 dbl DB devil presses @ 50/hand
Min 3 – 20 wallballs @ 20lbs

Devil press get the heart up.
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200m run, rest 1:1 x 12, 85-88% effort throughout, goal of having less than 3 sec difference from fastest to slowest set

Fastest was :47 slowest was :50 the first 6 were moderate push the last six I was fighting form and fatigue. I think it was a good speed choice.