SATURDAY, FEBRUARY 8TH

A) NOTES ABOUT TODAY’S TRAINING

– What the client needs to know:
Today we are working with a partner – one person works while one person rests. Split work evenly. This workout is a test of gymnastics efficiency – keep sets small so you can sustain yourself and not breakdown in form.
– What the coach needs to know:
Today people should be looking to complete efficient sets of pull-ups and T2B – These can be done in whatever set amounts fit the clients’ ability but we want to avoid excessive breakdown.

B) WARM-UP (3:00 – 20:00)

AMRAP 8:
10 Calorie Row or Bike
10 Banded Facepull-aparts
10 banded pushdowns
10s RKC Plank
Then,
10 Minutes of reviewing all movements:
– Pull-ups
– T2B

C) CONDITIONING (20:00 – 55:00)

AMRAP 25 with a partner:
100 Calorie Row or Bike
100 Pull-ups
100 Burpees
100 T2B
– Goal: Have a plan on how to break sets. One person works – split evenly.

Rx+:(C2B Pull-ups)
L2: (BA Pull-ups) (Knee Lifts)
L1: (Ring Rows) (Abmat Sit-ups)
T2B Scaling Options

D) EXTRA CREDIT (AFTER CLASS)

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale