TUESDAY

Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs.

Air squats w. thoracic twists and ankle rocks, Cossack squats.

Floor – hollow rocks and superman arches,

Rig – Scap pull ups, lat pull backs, pull up progressions.

Skill Development:

Gymnastics

10 Minute EMOM

·     1^st min: Bar kipping

·     2^nd min: Ring Dips

Looking for:

·    Active shoulders

·    Braced core

·    Pointed toes

·    Hands/elbows close2body

WOD

Happy Birthday David Lance

21 Minute AMRAP

·    3+ Ring Muscle-ups OR 6 Toes-to-Rings

·    6 Burpee Box jumps (RX 24”/20”)

·    12/9 Calories

Challenge: to get 39 Ring Muscle-ups

How to pace it:

·   Aim for consistent Sets

·   Deep breaths help with fast recovery between movements

·   go hard then go home