TUESDAY

Tape for hands or grips

Lifters

Skipping rope

Gymnastics Strength

9-minute EMOM

·    1^st min: Inverted Barbell Rows

·    2^nd min: Handstand Hold + shoulder taps

·    3^rd min: Plank

Focus:

·  Engaged Core, scap/lats

·  Shoulder & back position

WOD

“Hands Up for Annie”

For Time:

18 Minute CAP

50 – 40 – 30 – 20 – 10

·    Double-unders

·    Sit-ups

10 – 8 – 6 – 4 – 2

·    Hand release Push-ups

200 meter Run after each round.

Focus:

· Rhythm with Double-unders – aim unbroken sets

· Consistent sets with the sit-ups

· Braced core and good arm position for the push-ups