Tue Jan 6

Train/Move
3 Sets:
50s Row + 10s Rest
50s Bike + 10s Rest
50s Shuttle Run + 10s Rest
1:10 Rest Between Sets

Rest 3 Mins

Repeat with 1 Min Work, 10s Rest, 1:40 between Sets

Warm-up
2 Sets:
1 Min Row
30s Rig Hang
10/10 Banded Shoulder Ext. Rot.
20 Mountain Climbers

Skill
Every 90s x 4 Sets:
3-5 Wall Walks
OR
25’ HS Walk (as slow as possible)

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Stimulus
Skill: Working on core and shoulders. Option to work on strict press or bench press if neither movement is possible.

Train/Move: 50s of rowing, 10s of rest, 50s or biking, 10s of rest, 50s of running, 1:10 of rest, three rounds. Rest 3 minutes. 1 min of rowing, 10s of rest, 1 min of biking, 10s of rest, 1 minute of running, 1:40 of rest, 3 rounds

Tuesday Gymnastics
Spend 10-15 mins warming up shoulders, wrists, and core, then work on handstand walking. Option to do core work instead: abwheel rollouts 3 x 10 and/or plank holds