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