1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s-into-7:00 AMRAP3 Inch Worms1 Zombie Rope Climb (Or 8 Ring Rows)10 Deadbugs5 Deadlifts (build in weight)
2. StrengthHeavy 2-rep Deadlift* Rest a little longer than normal between sets when you reach heavier weights *
3. Workout Prep2 sets:1 Rope Climb5 Push Ups5 Dumbbell Bench (build in weight)2 Strict Pull Ups
Build to a heavy 2 rep deadlift (10-12 minutes)* Rest a little longer than normal between sets when you reach heavier weights *
AMRAP 30
Teams of 2
Partner 1: 15 Cal Row
Partner 2: 15 Cal Bike
- switch -
Partner 1: 15 Cal Bike
Partner 2: 15 Cal Row
50 Sit-Ups
50 Box Jump Overs
Both work for the row/bike, 1 works for Sit-Ups & Box Jump Over
RX6:00 Amrap8 Push Ups1 Rope Climb (Or 4 Strict Pull Ups)-2:00 Rest-6:00 AMRAP10 Dumbbell Bench Press (35s/25s)5 Strict Pull Ups
RX+
6:00 Amrap10 Push Ups1 Rope Climb (Or 4 Strict Pull-Ups)-2:00 Rest-6:00 AMRAP10 Dumbbell Bench Press (50s/35s)5 Strict Pull Ups
Target number of Rounds each set: 6+ rounds
6:00 Amrap10 Deficit Push Ups (4in/2in)1 Rope Climb (Or 4 Strict Pull Ups)-2:00 Rest-6:00 AMRAP10 Dumbbell Bench Press (60s/40s)5 Strict Pull Ups
Max Unbroken T2B
This is the last week of the T2B gymnastics cycle. See your progress
A quick couplet to improve your hip power