FRIDAY

Air squats with Thoracic twists

Shoulder activations (rig)

·       Scap pull ups

·       Lat pull backs

·       Hollow and Arches

·       knee raises,

·       knees to elbows

·       toes to bar

Strength Development:

Gymnastics Complex

10-minute EMOM

1 Complex

Complex:

· 2 Knee Raises

· 3 Knees-to-Elbows

· 4 Toes-to-Bar

Stimulus:

·  Engaged shoulders

·  Strong pull back/through

WOD

16 Minute EMOM

Each minute complete:

·   10-20 Sit-ups OR 6-8 GHD’s

·   5-8 Pull-ups

Stimulus:

·   Consistent Sets

·   Challenge yourself