Warm Up:

3 Sets - Move slowly and with intention through all of the following movements.

5 Quadruped Thoracic Rotation/side

30sec Reverse Plank

1 length Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)

1 length Bear crawl- arms hiding the ears, butt up high


one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb




banded shoulder warm up

1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold


2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps


3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side


4. Shoulder circles. 10 reps


Hollow banded pulls x 10 reps for 2 sets
Rest :60 between





▪️Set yourself far enough from the band so when you reach back your arms are straight and the band does not have slack.


▪️Hit a hollow position (can scale to tuck version) & pull the band with straight arms down to your hips



▪️do not fall out of your hollow (i.e.: don’t let shoulders drop every time you bring band back behind you). Go to a scaled version if you get tired


▪️Make sure you pull w. straight arms

▪️If you need more resistance - move farther away from band


Bar Muscle up progression drill:  https://www.instagram.com/p/BjzytdjnFSs/?taken-by=cfgymnastics

or try this one:  https://www.instagram.com/p/Bjc5qV5nYAb/?taken-by=cfgymnastics


Gymnastics WOD

every 90 seconds for 7:00

2 Bar muscle ups/ 2 strict pull ups + 2 dips/ 2 pull up negatives + 2 ring rows

4 TTB / 4 knees to chest

6 Burpee bar touches

WOD 12:00 EMOM


Min 1: banded DL- 5 fast pulls each with a restart on the floor, not touch and go.  Should be on the lighter end for speed work. You should have around 40% your 1 RM DL weight on the bar and use a green or blue band for the extra resistance.

Min 2: box pistols x 5 reps each side 24/20"

Min 3: seated box jumps x 5 reps sit on a bench and jump to a 24/20"