Warmup
Full & Minimal Gyms
A. Rotate EMOM for 16 min (4 x through):
1st min – 40 Heavy Rope Singles -OR- 30 DUs
2nd min – 8-10 Burpees – fast
3rd min – 10 Box Jumps
4th min – 10/10 Lateral Bounds
B. 3 rounds:
30 sec/arm Suitcase Carry (march in place if needed)
5/arm Twisting Press to Windmill
10/arm Split Stance Rotational DB/KB Rows
C. 2-3 rounds for range:
30 sec Active Hang
10 Wide Grip Pullovers
10 Band Y-Pulls -OR- Prone Dowel Raise
A heavy rope, 10 burpees 30 sec, 18″ box. I noticed today how much lighter the heavy rope feels than when I first started using it. 🙂
B worked up to 53# with carry, 15# plate for windmill, worked up to 25# for rows
C – 7.5# plates on PVC for pullovers, red band for y-pulls
A)
heavy jump rope
10 burpees each round
~14″ box for jumps
B)
45# plate (with handles) for suitcase carry
25#KB for press/windmill
25# KB for rotational row
C) used PVC only for the pullovers
10# resistance band for Y-pulls
A. mostly double unders
10 burpees
10 box jumps
20 lateral bounds
B 53lb kb suitcase
waiter press… 35lb plate. first time in a long time my hand would straighten to do this
row – 45lb db
C Range work felt good