October 16, 2020

Friday, October 16th 2020

Warm-up
A. General
3mins Row or Bike @increasing intensity on each min

B. Mobility
Single leg frog stretch
10 repetitions/side

C. Specific Gymnastic Positioning
1. EMOM x 3
5 Scap pulls + hollow contraction

2. EMOM x 3
3 Jump to glide swing
*Jump on the bar and perform 3 glide swing without releasing your hand from the bar

Gymnastics
Metcon
EMOM 12minutes
Odd: 4-6 Strict HSPU
Even: 6-12 Body Row

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
50 Step ups @ 24"/20’’
30 TTB
15 DB Clean @ 2 x 50/35lbs

Cool down
Walk 200m

Quadruped shoulder stretch
60 seconds/side