Monday 13/12/2021

Monday

13/12/2021

Main Workout

A.

Gymnastics Skill Work (HSPU's)

Piked Box Thorasic Opener x 10

Nose to Wall Shoulder taps x 10-20

Bunny Hop x 5

Wall walks x 5/up&down

Free handstand hold attempt for max hold

*Complete 3-4sets

*Rest 30-90sec between exercises

*Focus on technical perfection

B.

For Time

50/35cal Assault Bike

50 Burpees

50/35cal Row

Optional Skill Work

A.

Gymnastics Skill Work (MU's)

Ring or Box Full Support x 10-30sec

Russian dips x 8-10

Hollow banded pull downs x 15

Pronated PVC Y-Raises x 15

Kip swing x 10

*Complete 3-4sets

*Rest 1-2min between exercises

*Focus on technical perfection

B.

Optional Conditioning Workout

9:00 AMRAP

50 GHD Sit-ups

30 Single Arm DB OH Lunges @22,5/15kg

50 Double Unders