Use today as a Recovery Day/Skill Day.
Warm-up with an easy Mile Run or 2K Row
25 PVC Shoulder Dislocates
Dynamic Leg Swings
1. Banded Shoulder Distraction 2 x :30 each arm
2. Couch Stretch 2 x :30-:45 each leg
3. Box shoulder Stretch 4 x :20on/:10off
4. Pigeon Pose 2x 1:00 each leg
-then take a little time to work on your specifics things you need to. Unsure ask a Coach.
Skills: To be conducted at a conversational pace. None of this is for time or any score.
Rope Climbs: practice climbing with multiple versions: Regular, legless, and V-sit. Do not do more than 10-15 total climbs.
Muscle-ups: Pratice both ring and Bar (banded is ok). Do not do more than 15-20 total.
Pull-ups: Practice all versions: Strict, Kipping, and Chest to bar. But make sure they are to standard Pull-ups. Do no more than 35-50 total reps depending on your skill level.
Ring work: Practice Lowers from inverted, and Raises to Inverted. Hit some Ring Push-ups and/or FLR on Rings.
If you have noticed, the theme is gymnastics uppper body movements. Stay at an easy pace. Enjoy the Day!