THURSDAY

Wrist wraps/tape

Knee sleeves

Grips

Gymnastics Strength

9-minute EMOM

·    1^st min: Ring Dips

·    2^nd min: Russian Twists

·    3^rd min: Strict Pull-ups (RX+ behind the neck)

Focus:

·  Engaged Core, scap/lats

·  Shoulder & back position

WOD

7 Minute EMOM

·       5-10 Chest-to-Bar Pullups OR Jumping Chest-to-Bars

·       Sit-ups OR GHD’s

Rest 2 minutes

7 Minute EMOM

·       5-10 Knees-to-Elbows OR Knee Raises

·       Box Jump-overs (RX 24”/20”)

Focus:

·   Consistent sets

·   Breathing and short recovery time