Monday 17/01/2022

Monday

17/01/2022

Main Workout

A.

Gymnastics Skill Work (HSPU's)

1. Nose to wall hold x 30-45sec

2. Free standing Shoulder taps x 10

3. Handstand Walk x 10m

4. BirdDogs x 10/each

5. Deadbugs x 10/each

B.

For Time

Cash in

800m Run

folowed by...

30-20-10

DB Reverse Lunges @2 x 22,5/15kg

Push ups

Cash out

800m Run

Optional Gymnastics Skill Work (MU's)

1. Supinated Pull up hold x 10-30sec

2. Ring Full Support x 30-45sec

3. Assisted L-sit hold x 10-30sec

4. Rev. Snow Angels x 10

*complete 3 sets

*rest 30-60sec between sets

Optional Conditioning

For Time

27-21-15-9

DB Deadlift @2 x 30/20kg

Assault bike (cal)