Monday 10/01/2022

Monday

10/01/2022

Main Workout

A.

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

B.

9:00 AMRAP

50 Double Unders

40 DB Squats @1 x 22,5/15kg

30 Pull Ups

Optional 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

Optional Conditioning

5 Rounds for time

12cal Ski-erg

9 Hang power clean @50/34kg

6 Shoulder to OH

Timecap: 10min