Author: WodUp

A. 6 Romanian Deadlifts @ 100%

Build to Heavy 6 in 15 mintues

(Optional) Super Set – Rotational Core Exercise

B. Cheaper by the Dozen

AMRAP 12:
3 Moderate Weight Deadlifts (205/145)
3 Toes to Bar
3 Shuttle Runs (3 x 30m)
6 Deadlifts (205/145)
6 Toes to Bar
6 Shuttle Runs (6x 30m)
…
Up By 3's Until FinishScoring: Not Scored

* The Deadlift is the focus of today's two part workout
* In our strength piece, we'll complete the Romanian Deadlift variation, as we build to a moderate set of 6
* The goal of the Romanian Deadlift is to strengthen our hip hinge while also strengthening our positioning and posterior chain
* The deadlift used in the workout is a traditional deadlift
* These deadlifts should be performed at a moderate weight that you could complete 25+ reps unbroken when fresh

## TOES TO BAR
* Choose a toes to bar option that you could complete 15+ unbroken reps when fresh
* Since we are climbing by 3's in this workout, let's opt to change the variation and not the rep scheme to keep things simple

## BIKE
* If unable to bike, complete equal calories on any machine or 10 meter shuttle runs
* This is a tough workout to stagger if you're short on bikes
* In that case, bring out rowers or complete lateral barbell burpees instead

## DAILY VIDEO
[Click Here](https://youtu.be/jRXY1TznLng)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 3 Rounds
*30 Seconds Each:*
Bike (Increasing Intensity)
Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
Straight Leg Sit-ups
Superman Hold [Click Here](http://youtu.be/F0bQ8PiGa80)

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Barbell Assisted Straddle Stretch: 1 Minute
[Click Here](http://youtu.be/HZRZ18fDleg)

## Pike Stretch: 1 Minute
[Click Here](http://youtu.be/WSkPQ1lXfNk)

## Puppy Pose: 1 Minute
[Click Here](http://youtu.be/GJmSVwsnQaI)

# TEACHING (15:00 – 25:00)
## TOES TO BAR
### The Hips
The toes to bar is a shoulder driven movement. The shoulders lead and the lower half follows. As the shoulders push away, the legs come up. As the shoulders pull through, the legs come down. If the hips lead the way, it can become very difficult to maintain rhythm – as this usually leads to swinging. Keep the shoulders leading the charge, do less with the lower half, and the rest takes care of itself.

### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
10 Push & Pulls (Upper Body Kip Swing)
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

## ROMANIAN DEADLIFT & DEADLIFT
### Focuses
There are three things we'll focus on for our deadlift movements today:
1. The Hip Hinge
2. Eccentric vs. Concetric (Down vs. Up)
3. Range of Motion

**Take a look at the daily video for a walk through of the Romanian Deadlift & the traditional Deadlift**

### Movement Prep
5 Slow Romanian Deadlifts (3 Seconds Down)
5 Romanian Deadlifts
5 Slow Deadlifts (3 Seconds Down)
5 Deadlifts

# ROMANIAN DEADLIFTS (25:00 – 37:00)
* Athletes will have 12 minutes to build to their moderate set of 6
* The goal here is ideally control and positioning over speed or weight lifted
* The final few sets used here will likely be *near* the barbell weight being used in the workout today

# TRANSITION + PRACTICE ROUND (37:00 – 45:00)
## 1 Round
*With Workout Weight*
4 Deadlifts
4 Toes to Bar
4 Calorie Bike

# STRATEGY + WOD (45:00 – 60:00)
## GENERAL
* In any ascending rep scheme workout, it's the work that we can't see on paper that really counts
* All the single digit rep rounds are essentially a buy-in for what is to come later on
* In the opening sets of 3-6-9, we can aim to set ourselves up for strong rounds of 12-15-18 and maybe even beyond
* Move methodically from the beginning in order to stay moving as much as possible on the back half of this workout

## DEADLIFTS & TOES TO BAR
* Consider breaking the deadlifts and toes to bar into sets from the very beginning
* While we *could* go bigger, we may benefit from quick sets and quick breaks
* Since each of these numbers is divisible by 3, sets of 3 are a really simple option, and a manageable number that we'll always be able to complete during the workout
* If you do plan on going bigger, it's always helpful to have 3's as a back-up plan
* If you find yourself having to rest a lot, immediately go to a smaller rep scheme strategy to keep charging forward in small chunks

## BIKE
* Our bike speed can change based on our strategy on the other two movements
* For athletes who are aiming for bigger sets on the deadlifts and toes to bar, it may be helpful to slow down the bike a bit to allow for larger sets
* For athletes who are going for a bunch of quick sets on the bars, it may be beneficial to push the pace a little more knowing there is some rest built in between these quick sets
* No matter the strategy or speed, the bike is always a station we can keep moving on

# COOL DOWN
## Hamstrings Foam Roll:
1-2 Minutes Each Side

## Lat Foam Roll:
1-2 Minutes Each Side

## Quads Foam Roll:
1-2 Minutes Each Side

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10-12

A. Alternating Sets: Bent-Over Barbell Row, Alternating Kettlebell Goblet Cossack Squat, Prowler Push

4 sets, for quality, of:
A1. 8-10 Bent-Over Barbell RowsA2. 16-20 Alternating Kettlebell Goblet Cossack SquatsA3. Prowler Push 60 meters15m = 1 length of field
60m = 4 trips / 2 round trips

B. As Many Rounds and Reps as possible in 15 minutes:

– Bodyweight Walking Lunge 15 meters
– 8 Push-Ups
– 8 Lying Leg Raises
– Bodyweight Walking Lunge 15 meters
– 8 Pull-Ups

Lunge all the way to the gate, perform leg raises & push up, lunge back, then pull ups

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A. Wet Suit

5 Rounds:
200m Run
2 Rounds of "Strict Cindy"

1 Round of "Strict Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air SquatsScoring: Not Scored

## GENERAL
* Finishing out the week with a benchmark workout mash-up, as we combine rowing with 3 bodyweight movements
* Expect these 5 rounds to take somewhere in the 17-25 minute range to complete

## STRICT CINDY
* **1 Round of "Strict Cindy" is: **
5 Strict Pull-ups
10 Push-ups
15 Air Squats
* Choose a pull-up variation that allows you to complete the 5 reps in 1-2 sets each round (5 or 3-2)
* Reduce Reps
* Banded Strict Pull-ups 
* Ring Rows
* Choose a push-up variation that allows you to complete the 10 reps in 1-3 sets each round (10, 5-5, or 4-3-3)
* Reduce Reps
* Push-ups to Box or Bench
* Knee Push-ups

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A. Perfect Bar

In teams of 3:

Teams of 3
For Time (30 Minute Cap):
120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter RunScoring: Not Scored

## GENERAL
* One athlete works at a time in this team of 3 workout while the other 2 rest
* Teams will see how far they can get before the 30 minute time cap
* If the cap is reached, put score as 30:00 and note total reps completed

## BARBELL MOVEMENTS
* The weight starts off heavier and decreases in the second half of the workout
* Use one barbell and change the weight after the first half is over
* We can choose the barbell weights based on the toughest movement, the Push Jerk:
* **First Half Weight:** Can Complete 5-7 Push Jerks Unbroken Each Time
* **Second Half Weight:** Can Complete 7-12 Push Jerks Unbroken Each Time
* It is ok for teams to have multiple bars on the floor if athletes are using different weights

## BIKE
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Echo Bike or Row
* 5k Bike Erg
* 200/150 Calorie Schwinn Bike

## RUN
* One athlete runs at a time, completing a full 200 meters before tagging in the next buddy
* Row 250/200 meters if unable to run

## DAILY VIDEO
[Click Here](https://youtu.be/vHzf9hnWSvo)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 20 Seconds Each Stretch
Quad Stretch (Pull Foot to Butt)
Knee Hugs (Hug Knee Into Chest)
Straight Leg Kicks
100 Meter Run (Easy)

Side Lunges
Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Air Squats
100 Meter Run (Moderate)

Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
100 Meter Run (Faster)

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Wrist Stretch: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)

## Barbell Assisted Straddle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=O1GwH84zxwg)

# TEACHING (15:00 – 30:00)
## BARBELL MOVEMENTS
### Feel the Steel
On all three barbell movements today, the theme is "Feel the Steel". This cue helps athletes keep the bar close to the center of the body instead of letting the weight drift forward:
**1. Deadlifts:** Use the lats to pull the bar back into the body, especially once it passes the knees
**2. Hang Power Cleans:** Pull the elbows up and back to keep the bar on torso instead of swinging away like a kettlebell
**3. Push Jerks:** Aim for the chin and get the head out of the way instead of pushing the bar forward

***See the Daily Video for a Visual of This Teaching Point***

### Movement Prep
5 Top Half Deadlifts (Above the Knee)
5 Full Deadlifts
.
5 High Hang Power Cleans
5 Hang Power Cleans
.
5 Strict Press
5 Push Press
5 Push Jerks

*Build to Workout Weights with Team*

# PRACTICE ROUND
*No Practice Round Today*

# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* You'll rest twice as much as you work, so push the pace when it's your turn
* As always with these team style workouts, move fast and switch out before you start to slow down
* For ease of communication, tell your teammates where you are in the set, not how many reps you just did ("We're at 30" vs. "I did 5")

## BARBELL MOVEMENTS
* Switch out on the barbell before you have to pause at any point or grind through reps
* Here are some ranges to think about at each movement:
* **Deadlifts:** 10-12 Reps
* **Hang Power Cleans:** 7-10 Reps
* **Push Jerks:** 5-7 Reps

## BIKE
* Aim to get off the bike while it is still moving fast instead of bringing the machine to a standstill
* This makes it easier for the next buddy to get going
* Change somewhere between 7-12 calories or 15-30 seconds

## RUN
* This is the easiest station to strategize, as the break-up is determined for you
* Switch out every 200 meters here

# AFTER PARTY
## Gymnastics Conditioning
For Time:
21 Handstand Push-ups
100' Handstand Walk
15 Handstand Push-ups
50' Handstand Walk
9 Handstand Push-ups
25' Handstand Walk

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A. Water Weight

3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
200m Run
15 Burpee Box Jumps (24/20)Scoring: Not Scored

# "Water Weight"
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
200m Run
15 Burpee Box Jumps (24/20)

***Kilos: 34/25***

## GENERAL
* This 3-round, 4 movement workout will be on the medium to long side today
* Expecting the work to take somewhere between 16-24 minutes to complete

## OVERHEAD SQUATS
* Looking to move a light barbell for high reps today
* Choose a load that you could complete the 25 reps in 1-3 sets within the workout

## CHEST TO BAR PULL-UPS
* Choose a variation that enables to you to complete at least 3-5 reps at a time during the workout

## BURPEE BOX JUMPS
* The burpee box jump requires athletes to stand tall at the top of each rep
* You can jump or step out of the burpee, but must jump and land with two feet on the box for "RX"

## DAILY VIDEO
[Click Here](https://youtu.be/L4n10aIMVUE)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 1 Minute
Easy Row
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)

## 45 Seconds
Moderate Row
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
PVC Overhead Squats

## 30 Seconds
Faster Row
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
PVC Overhead Squats (More Narrow)

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Pec Stretch on Wall: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

## Child's Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)

## Drop Ankle Stretch: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=1fAKEmBqtAg)

# TEACHING (15:00 – 25:00)
## OVERHEAD SQUATS
### Hand Position
Hand position in the overhead squat is athlete dependent and typically comes down to mobility. For athletes who are pretty flexible, a more narrow grip can allow for a very stable and stacked arm position. For athletes who are less flexible, bringing the hands a little wider can allow them to pull the bar back over the center of the body. Athletes can feel out what hand position works best for them in order to maintain weight balance over the middle of the foot. ***See the daily video for a visual of proper hand position in the overhead squat.***

### Movement Prep
Establish Hand Position
5 Pausing Overhead Squats
5 Overhead Squats

## CHEST TO BAR PULL-UPS
### Hand Position
Hand width on the chest to bar pull-up can make the movement easier to complete. Going slightly wider than shoulder width shortens the distance we have to pull and allows us to expose more of the chest for bar contact. With the added range of motion when compared to a traditional pull-up, this slightly wider grip can lead to better efficiency.

### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups

## BURPEE BOX JUMPS
### Hand Position
When jumping out of the burpee, let's think about replacing the hands with the feet. If the feet don't come up far enough, we're likely not landing with the heels on the ground and probably having to take a few more steps before being able to jump up on the box. The step-up out of the burpee can typically get you closer to the box when moving at a steady pace. Whether you step or jump out of the burpee, get the feet to where the hands were – close to the box.

### Movement Prep
3 Box Jumps
3 Burpees
3 Low Burpee Box Jumps
3 Workout Height Burpee Box Jumps

## ROW
### Hand Position
On the theme of hand position, let's aim to take a shoulder width grip on the rowing handle. Just like on the chest to bar pull-up, going wider means we don't have to pull as far. It is common to see a narrow grip, where the thumbs get close to where the chain connects to the handle. Place the pinky fingers towards the outside of the handle for a wider grip.

### Movement Prep
*Touch On For Practice Round*

# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
6 Overhead Squats
3 Chest to Bar Pull-ups
60m Run (Two Shuttles)
3 Burpee Box Jumps

# STRATEGY + WOD (30:00 – 60:00)
## OVERHEAD SQUATS
* With the lighter overhead squats, let's aim for 1-3 sets per round
* Choose the option that you see yourself also holding in rounds 2 and 3
* Break less if possible to avoid doing extra snatches
* **1 Set:** 25
* **2 Sets:** 15-10
* **3 Sets:** 10-8-7

## CHEST TO BAR PULL-UPS
* Keeping the same idea here as the overhead squats – pick a break up that you see yourself holding in rounds 2 and 3
* These are easier to break than the squats, as the effort to jump back up is far less than a snatch, so think somewhere between 1-5 sets:
* **1 Set:** 15
* **2 Sets:** 8-7
* **3 Sets:** 5-5-5
* **4 Sets:** 4-4-4-3
* **5 Sets:** 3-3-3-3-3

## BURPEE BOX JUMPS & ROW
* Move at a steady, robotic pace on both of these movements
* Find a speed that allows you keep moving and stick to your strategy on the two bar movements

# AFTER PARTY
## Rope Climb Conditioning
5 Sets:
15 GHD Sit-ups
3 Rope Climbs

*Rest 1 Minute Between Sets*

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A. Alternating Sets: Back Squat, Weighted Supinated Pull-Up

4 sets, for quality, of:
A1. 5-7 Back SquatsA2. 5-7 Weighted Supinated Pull-Ups

B. As Many Rounds and Reps as possible in 10 minutes:

– 10 Kettlebell Tactical Lunges
– 20 Kettlebell Swings
– 5 Pull-Ups
– 5 Toes to Bars

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A. Filthy Fifty

For Time:
– 50 Box Jumps 24/20 inches
– 50 Jumping Pull-Ups
– 50 Kettlebell Swings @ 1/0.75 pood
– 50 Bodyweight Walking Lunge Steps
– 50 Knees To Elbows
– 50 Push Presses @ 45/35 lbs
– 50 Back Extensions
– 50 Wall Ball Shots @ 20/14 lbs
– 50 Burpees
– 50 Double-Unders

Break or start the workout any style you like.

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A. 3 Shoulder Presses @ 100%

15 minutes, find heavy 3 reps

B. Grand Slam

5 Rounds:
10 Strict Press (75/55)
20 Slamballs (30/20)Scoring: Not Scored

# "Grand Slam"
5 Rounds:
10 Strict Press (75/55)
20 Slamballs (30/20)

***Kilos:***
Bar: 34/25
Ball: 13/9

## GENERAL
* The strict press is the focus of this strength biased Sunday workout
* Looking for ""Grand Slam"" today to take somewhere in the range of 8-12 minutes to complete

## STRICT PRESS
* Athletes will group up and complete heavy strict presses from the rack to start things out
* For the strength portion, they can look to complete between 7-10 sets of 3
* With strict movements having a lower ceiling, it may be best to start light and make smaller jumps each time to ensure enough sets are completed
* Within the workout, athletes should choose a weight they can complete in 1-2 sets each round
* The barbell will come from the floor in ""Grand Slam""

## SLAMBALLS
* The standards for the slamball and ball to the ground and hands overhead on each rep
* Athletes should choose a weight that they can complete in 1-2 sets each round
* If unable to complete slamballs, substitute kettlebell swings in their place

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A. Alternating Sets: Deadlift, Dumbbell Flat Bench Press

4 sets, for quality, of:
A1. 5-7 DeadliftsA2. 5-7 Dumbbell Flat Bench PressesTake 20 minutes, build to heavy sets of 5 DL & 5-7 DB Bench Press

B. As Many Rounds and Reps as possible in 10 minutes:

– Farmers Walk 30 meters
– 25 AbMat Sit-Ups
– 20 Dumbbell Snatches
– 15 Push-Ups

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A. 3 Hang Power Snatches @ 100%

In 15 minutes, build to a heavy set of 3

B. Castaway

For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power SnatchesScoring: Not Scored

## GENERAL
* The Hang Power Snatch is the focus of today's two part workout
* In part 1, we'll build to a heavy 'touch-and-go' triple
* We expect the sprint chipper in part 2 to take somewhere between 9-15 minutes to complete

## HANG POWER SNATCHES
* The hang power snatch takes place from anywhere above the knee
* At the start of each set, athletes must stand to full extension and establish the hang position before beginning their first rep
* Looking for a moderate barbell loading in ""Castaway""
* This should be a weight that athletes can cycle in sets of 5-7 during the workout

## ROW
* If short on rowers, stagger heats by 3-4 minutes

## DAILY VIDEO
[Click Here](https://youtu.be/A4m_lXegikw)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 8 Minutes For Quality
200 Meter Row
10 PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
10 PVC Overhead Squats
5 PVC Sotts Press [Click Here](http://youtu.be/a-iuHd5iZTU)
5 PVC Liftoffs [Click Here](https://www.youtube.com/watch?v=oUT1V3H6pbU)

## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

# MOBILITY (12:00 – 15:00)
## Barbell Thoracic Opener: 2 Minutes
[Click Here](https://www.youtube.com/watch?v=AGoQN4GtT_U)

# TEACHING (15:00 – 25:00)
## ROW
### Long Arms
The arms are the focus of our movements today. There are two places we want long arms when rowing. The first is in the start of the drive. The goal here is to keep the arms straight until the legs completely straighten. The second place is in the start of the recovery. Here, the arms should get long before we bend the legs again. A good way to think about this:

*"Straighten the legs, bend the arms. Straighten the arms bend the legs."*

### Movement Prep
20 Seconds Straight Arm Row (Just Legs & Torso)
20 Seconds Straight Leg Row (Just Torso & Arms)
20 Seconds Full Stroke

## HANG POWER SNATCHES
### Short Arms
When getting set-up for the hang power snatches, we can look to make our arms shorter by keeping the upper body extended, not rounded forward. When the shoulders round forward, the bar will naturally sit lower on the body, making it harder to get overhead. When the should blades are squeezed together, it puts the upper body in a strong position and helps the bar sit higher on the body. In this position, it's a shorter distance to jump the bar overhead.

### Long Arms
While we want the arms short in the initial set-up, we want the arms long in the jump. Jumping with straight arms allows us to use the legs and the hips to launch the bar overhead. Shortening the arms here by bending early blunts our power output and takes away a good chunk of the bar's 'weightless moment'. ***Take a look at the daily video for a visual of both of these teaching points.***

### Movement Prep
Establish Set-up Position
5 Top Half Deadlifts
5 Hang Straight Arms Jumps
5 Hang High Pulls
5 Hang Power Snatches

# HANG POWER SNATCH (25:00 – 40:00)
* Athletes will have 15 minutes to build to their heavy set of 3 hang power snatch
* The hang position is anywhere above the knee
* These 3 reps should be completed unbroken
* Teaming athletes up on bars will reduce the number of bodies moving as once, making it easier to see and correct movement

# PRACTICE ROUND (40:00 – 45:00)
# 1 Round
10 Air Squats
5 Calorie Row
3 Hang Power Snatches

# STRATEGY + WOD (45:00 – 60:00)
## AIR SQUATS
* The air squats are the least important part of the workout, essentially the buy-in
* Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing

## ROW
* Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
* A faster speed row can easily be lost with multiple long breaks between sets on the barbell
* Find a balance between speed here and speed on the barbell

## HANG POWER SNATCHES
* The workout is all about the hang power snatches, as this is the only place we'll stop moving today
* Because they come from the hang position and not the floor, expect to hold on for larger sets
* Fight for bigger sets and short breaks knowing there is nothing else to follow
* Here are several options on how to approach the 25 reps:
* **2 Sets:** 15-10
* **3 Sets:** 10-8-7
* **4 Sets:** 7-6-6-6
* **5 Sets:** 7-6-5-4-3 or 5-5-5-5-5

# AFTER PARTY
## Strict Gymnastics
Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-up
Strict Ring Dip
Push-up

Rest 3 Minutes

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