09.23.2025

Strength
3 rounds 
A. Landmine RDLs x 8-10 per side @2X01 
B. Banded pistol squats x 10 per side (or do them without a band if you can)
C. Jump rope x 60 seconds
 
warm up for gymnastics
Bar muscle up drills
https://www.instagram.com/p/C40NNR8uchc/
 
jump from a box- done correctly with straight arms
https://www.instagram.com/p/C4oUuNoR7WM/ 
 
hips behind the bar drill
https://www.instagram.com/p/C4lzxucRqsu/ 
 
low racked banded muscle up drill- don't use the bands on the rig to BMU
https://www.instagram.com/p/C4ihCOPuF9B/
 
Chest to bar drills  https://www.instagram.com/p/C4qREpzurIk/
1. banded PVC pull around the chest while seated
2. jumping low chest to bar pull ups
3. banded chest to bar pull ups




WOD
"The Looker" 
every 90 seconds x 7 sets
2 BMU/C2B pull ups/Pull ups
4 TTB
6 burpee to target