JOINT PREP and MOVEMENT WORK
10 min of JP
A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 60 sec. All sets at same weight.
A2. Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.
A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 60 sec.
4 SETS
B. FLUX CROSSFIT and Flux Blend
Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat
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