EdgeMatic Images

EdgeMatic Images

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Posterior chain smash and floss

Health and Fitness
A. Skill Work – Spend 15min on Handstand Skill work
B. Every 4min X 6 rounds
6 deadlifts @ 50-60%
4+8 DB bench press
6 gym Length sprints
Classic:
A. Skill Work – Spend 15min on Muscle up Skill work (your coach can help you find appropriate progressions). If you have muscle ups then EMOM X 8min x2-4 reps
B. Every 4min X 6 rounds
6 deadlifts @ 50-60%
4+8 DB bench press
6 gym Length sprints

Each round should not take longer than 2min or faster than 90s. If it takes longer than 2 min you will have to decrease weight or reps. If it takes less than 90s then increase load.

C. Mobility: Foam Roll