WEDNESDAY MOVE

General Prep and Activation

For Quality

250/200m Row

10 Hollow Body Banded Pull-Overs

10 Banded Pull-Aparts

10 Banded Rows

:30 Down Dog Calf Gas Pedals

5/5 Bird Dogs w Pause in Extension

10 Scapula Pull-Ups

Specific Prep

2 Sets

4 Jumping Pull-Ups with Controlled Eccentric

4 Walkout Pushups

Bodyweight Strength

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+

5-10 Deficit Pushups

*We are looking to add weight to the Strict Pull-Ups if possible

Conditioning

20 Box Jump Overs

10 Ring Rows

300/250m Row

20 Double Under’s

10 Box Jump Overs

10 Ring Rows

For Time:

500/450m Row

40 Double Under’s

30 Box Jump Overs

10 Ring Rows

400/350m Row

30 Double Under’s

Goal: 15:00-18:00

Time Cap: 20:00

Score: Time

Stimulus: High-Skill Gymnastics Volume / Aerobic Interference

RPE: 8.5/10

Primary Objective: Sustain Box Jump Over efficiency through descending sets

Secondary Objective: Keep row pacing consistent to preserve energy