WEDNESDAY

Calf Pumps, Bird-dogs, Fire hydrants, Scorpions,

Mountain climber complex,

Air squats w. thoracic twists,

Superman & hollow holds,

Scap pull ups,

hollow and arches (sml & Lg), Lat pull backs

Arm windmills

Gymnastics Focus

The Kip

10 Minutes

·  Shoulder Activation

·  Standing Hollow Pull-downs

Kip Skills

·    Kipping ½ toes-to-bar

·    Hip extension

·    Elbow pulls

·    Back down

8 Minute EMOM

·    Kipping movement development

WOD

8 Minute AMRAP

·    Movement

·    8/5 Calories

Challenge: Complete WOD as:

·    Max set movement

·    8/5 Calories