12.24.2025

Strength
Back Squats
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
4 reps @ 80+%
 
Gymnastics Primer
30 second hold on rig
5 scap pull ups
5 lean back scap pull ups
https://www.instagram.com/p/DGGrollIbv_/. check out the good position vs. the bad position
 repeat this series and sub air chair swings for lean back scap pull ups if you are doing BMU
 
WOD
"Quick. Brown. Fox"
15 pull ups/ring rows
15 KB swings 70/53
10 C2B pull ups/ pull ups
10 KB swings
5 BMU
5 KB swings/strict pull ups or C2B pull ups
 
Post WOD
2-3 sets
Copenhagen plank x 20-30 seconds a side