Better Sam

New Competition Program
Phase 1, Week 7

Gimp Comp Class

Warm-Up
400m Run
3 Wall Walks
5 Squats
400m Run
3 Wall Walks
5 Wall Ball Shots
400m Run
3 Wall Walks
5 Pull-Ups

Mobility / Rehab
T-Spine Circles
Neck Circles
Hip Wiggle
Ankle Circles
Hip Flexor Torture
Hamstring Torture
Glute-Med Torture

Conditioning: Power Endurance
4 Rounds —
AMRAP in 4 Minutes:
6 Push-Ups
6 Deadlifts, 75#
6 Step-Ups
4:00 Rest

5+6, 5+6, 5+6, 5+2.

Gymnastics

6x 0:08 Handstand Hold + Eccentric HSPU
10 Minutes Freestanding Handstand Practice
4x 0:20 Ring L-Tuck
EMOM for 10:00 — ME Bar Dips — 2, 2, 1, 1, 2, 1, 1, 2, 1, 1.

This entry was posted on October 8, 2016 at 2:09 pm and is filed under Workout Log.