Tuesday 04/01/2022

Tuesday

04/01/2022

Main Workout

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 2sets

*Rest 1-2min between exercises

*Focus on technical perfection

B.

9min Amrap

2-4-6-8-10....

Push Ups

Pull ups

Pistol Squats or DB lunges @1 x 15/10kg

Optional Skill Work

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 2sets

*Rest 30-90sec between exercises

*Focus on technical perfection

B.

Optional Conditioning Workout

For Time

3 Rounds

21/14cal Row

15m HSWalk or DB OH Carry @2 x 22,5/15kg

9 Hang Squat Snatch @43/30kg

Timecap: 10min