6.13.18 Wednesday

PERFORMANCE/FITNESS
A. Gymnastics Skill Work x 15 minutes
Choose 3 Movements (1 from Each Column) of following Options and cycle through 2-3 sets
Pulling
  1. Rope Climb
    1. Legs or Legless
  2. PegBoard
  3. Kipping MU, CTB Pullup or Pullup
Pushing
  1. Handstand Walk
  2. Handstand Pushup
    1. Strict or Kipping
  3. Dip
    1. Strict or Kipping
Midline
  1. Hollow Rock /Hold
  2. Arch Rock /Hold
  3. L Sit
  4. Standing Side Bends
B. “Movin’ & Groovin’” 
Complete as many rounds and reps as possible in 12 minutes
20 Calorie Row
30ft HS Walk
40 Air Squats
Rest 6 minutes
Complete as many rounds and reps as possible in 12 minutes
5/3 Strict Pullups
100ft Double Kettlebell Farmer Carry 70/55# per hand
10 Double Dumbbell Front Rack Lunge 50/35# per hand
100m Run
**Handstand Walk Scale –
  1. 10 Horizontal Box Walks 5R + 5L
  2. Stomach to Wall Handstand Hold x 30 seconds**
C. Decompression x 1-2/side

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