6.5.18 Tuesday

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. “Drop the Hammer” 
10 Double Kettlebell Swing 35/25# per hand
15s Burpee Pullups or Burpees
10 Double Kettlebell Swing
60 seconds Row for Meters **300/250m is Goal**
Rest 2 minutes x 3 sets
-rest 3-4 minutes –
1 Dumbbell Complex 50/35# per hand
90 seconds Assault Bike for Cals **30/20 is Goal**
Rest 2 minutes x 3 sets
**Dumbbell Complex =
4 Dumbbell Burpees
4 Hang Power Cleans
4 Front Squats**
C. Decompression x 1-2/side

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