Kit 160718

WARM-UP (10)

Assault Bike 1.5 Miles

Weakness Warm-ups
3 Sets of

Glute Bridges w/Barbell, Climbing (33, 53, 65)

* In Between Sets Banded Shuffle Across the Gym and Back

2 Rounds Scap Prep

5 Single Ring Rows w/1" Pause

10 Reverse Flys on Incline w/ 5lb Plate

20 Bear Crawls

1 Rounds Skill Specific

5 Muscle Up Transitions From Floor
5 Toe-Nail Muscle Up Transitions

3 x 2 False Grip Ring Rows + Muscle Up Transition

GYMNASTICS STRENGTH I (20)

4 Min EMOM

2 Kipping Ring Dips (Ben Bergeron Method)

4 Min EMOM

2 False Grip Ring Row + Muscle Up Transition  w/Turn-out (Austin Malleolo Drill)

4 Min EMOM 

Skin The Cat + Front Lever

PREWORKOUT (10)

Every Minute on the Minute For 7 Minutes

1.1 Cluster

Rest 10" Between Reps

Front Rack Mobility

4 Min EMOM 

2 Kipping Pull-Up + Pause Complex (David Durante Drill)

CONDITIONING I (15)

Tailored Bergeron Beep Test

Every Minute on the Minute

Min1:  7 Thrusters 65

    7 Pull-Ups

                       7 Burpee No Push-Up

Min 2: 6 Thrusters 65

    6 Pull-Ups

                       6 Burpee No Push-Up

Min 3: 5 Thrusters 65

    5 Pull-Ups

                        5 Burpee No Push-Ups

Min 4:  4 Thrusters 65

     4 Pull-Ups

                          4 Burpee No Push-Ups

Min 5: ~Rest

Min 6:  Repeat in Reverse