5 minutes of Joint Prep
A1. low gait locomotion x 3 sets
A2. Trap 3 raises x 12 reps on first set and then 8 reps for last 2 sets
B. 5 Rounds for Time:
strict hspu x 5
strict toes to bar x 5
strict rope chin ups x 5 (Derek, Same as discussed for gymnastics).
Your coach will help you to make the necessary adjustments.
C. 2 Rounds for Time
Run 400 meters
Row 500 meters
Burpees x 25