WARM-UP

3-4 rounds:

3 Russian Push-Up video
6 Sit-Up
9 Squat Jump

Squat Flow video + Thoracic Flow video

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GYMNASTIC STRENGTH

EMOM x10: same amount of Unbroken Push-Ups

Pick a rep scheme that is challenging but doable. Start this progression rather light than difficult.

Overall RPE 3 to 4

Target: add 1-2 reps for the first 5 rounds compared to last week.

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CONDITIONING

“Chipper x2”

50 Sit-Up
40 Pistol Squat
30 Burpee
20 Reverse Lunge (10+10)
10 HSPU or HSPU feet on the couch

3min rest and repeat!

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COOL DOWN

3-6 rounds of Body Flow video