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THURSDAY 180104

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group….

10 Dislocates

10 Leg Swings

10 Good Mornings

10 Cat and Cow

10 Scorpions

Karaoke Down and Back

High Knees Down

Side Lunges Back

Discuss skill work and options…Review the Kip

 

Strength and Skill:

Take 12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

 

Fitness:

Five rounds for time of:
6 Strict Chest-to-Bar Pull-Ups
12/8 Calories of Assault Bike
18 Kettlebell Swings
24 Anchored Sit-Ups

 

Performance:

Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Anchored Sit-Ups
40 Double-Unders

18 Minute time cap.

 

Mobility:

Mash Lats on Roller

Roll Glutes on Roller

Banded Hamstrings

LAX Plantar Fascia

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