FLUSH DAY

A. RUN 1 MILE – record time

B. STRENGTH – PICK 1:

1. WIDE STANCE GOOD MORNINGS (4 X 8) – AHAP

2. BENCH PRESS @ 85% (3 X 3)

3. DEADLIFT @ 90% (8 X 1)

C. GYMNASTICS – PICK 2:

1. BOX JUMPS (8 X 2) – @ 77% of max height established on 5/4

2. MUSCLE UP PROGRESSION:

RING ROWS (4 X 10)

BANDED MU’s (4 X 10)

3. KIPPING PULL-UP PROGRESSION:

KIP, NO PULL-UP (4 X 12)

STRICT PULL-UP (4 X MAX EFFORT)

NEGATIVE PULL-UPS (5 X 5)

D. EXTRA CREDIT FLUSH

10 MINS TO ROW/BIKE/RUN @ A TALKING PACE

– THEN –

2X:

30s SAMSON STRETCH EA. SIDE

30s COUCH STRETCH EA. SIDE

30s PIGEON EA. SIDE

10 SCORPIONS EA. SIDE

10 CROSSOVERS EA. SIDE

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