DELOAD – STRUCTURAL w/ GYMNASTICS + AEROBIC
720 Athletics – Sport or Performance
Structural
2 Sets:
5/5 Shoulder Elevated DB Glute Bridge *2 sec hold
4/4 MB Off Bench Groin @ 30×2
20-30 sec SB Plank
Gymnastics
3 Sets
10 OB Incline Cuban Press *2 sec hold
4 HSPU w/ 3 sec negative (kip up if able)
Metcon (Time)
1500m Row (hard, easy, ME):
First 500m 95%
Second 500m 60%
Third 500m Max Effort
Performance
3 Sets
10 OB Incline Cuban Press *2 sec hold
8 DB Z- Press @ 50×2