October 13, 2020

Tuesday, October 13th 2020

Warm-up
A. General
1min Easy Row or Bike or Mountain climbers
30sec Rotating Scorpions
1min Moderate Row or Bike or Mountain Climbers
30sec Scap pushes
1min Hard Row or Bike or Mountain Climbers

B.Mobility
World’s greatest stretch
5 repetitions/side

B. Specific Gymnastic
Every 30sec for 4:30mins
1- DB floor press (neutral grip)
5-7 reps
2- 10-15sec reverse plank hold
3- 3 Banded oscillation

Gymnastics
Metcon (5 Rounds for reps)
Ring Push ups
5 x Max reps
rest 2 minutes between sets

Time Allotted: 15mins

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
30 Double-unders
12/10 Cal Row

Cool down
Easy bike or row 2 minutes
Then
Prone pec stretch, 45-60 seconds per side