“TRIFECTA”
Gymnastics
Skills/technique
Hollow body and arch position
Beat swings
Kipping pull ups
Conditioning
3 rounds not for time:
5 sec false grip ring hang
5 sec false grip ring pull up
5 sec false grip hold at the top
5 sec negative false grip pull up
4 rounds for time:
5 wall climbs
10 strict knees to elbows
Mobility
Straddle stretch and split 5-10min
Weightlifting
“Back to basics”
Shoulder press
5×3
Back squat
5×3
Deadlifts
5×3
*Don’t go 100% at each lifts, keep it under your maxes. Focus on good form and technique
FIrebreathers
“BRADLEY”
10 rounds for time:
100m sprint
10 pull ups
100m sprint
10 burpees
30sec rest between rounds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
