TUESDAY

Tape for hands/grips

Knee Sleeves (Libby – for your HS holds)

Gymnastics Strength

9-minute EMOM

·    1^st min: Barbell Rollouts

·    2^nd min: Handstand Holds (floor or wall)

·    3^rd min: Transition to Ring Dips

Focus:

·  Engaged Core, scap/lats

·  Shoulder & back position

WOD

6 Minute EMOM

·       1^st min: Pull-ups OR jumping pull-ups

·       2^nd min: Calories

Rest 1 minutes

6 Minute EMOM

·       1^st min: Chest-to-Bar Pull-ups OR Jumping C-2-Bar

·       2^nd min: Calories

Rest 1 minutes

6 Minute EMOM

·       1^st min: Bar Muscle-ups OR Jumping BM’s

·       2^nd min: Calories

Focus:

· Consistent sets and pacing – push yourself so that as you fatigue you maintain set volume

· Braced core, good hollow & arch