A) Whiteboard Brief (0:00 – 3:00)
– Skill: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today.
– Metcon: You should have no issue completing the work listed in the 60s interval. Actually, each interval should leave at least 20s of rest/transition. 75% effort today.
B) Warm Up/Mobility (3:00 – 15:00)
7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca, backpedal, 90 degree hip rotation, burpee broad jumps.
Then,
Walk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and complete 2 more on each side.
C) Gymnastics (15:00 – 30:00)
Gymnastics Skill Work
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk
D) Metcon (30:00 – 55:00)
EMOM 25
Minute 1: 1 Turkish Get-up each arm (53, 35)
Minute 2: 10 Goblet Squats (53, 35)
Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back)
Minute 4: 10 Squat Thrusts
Minute 5: 5 Strict Pull-ups
L3: (45, 25 TGU)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (Light TGU) (Goblet Squat same weight as TGU) (10 Ring Rows w. slight pause on each rep)
E) Extra Credit (55:00 – 60:00)
5 Minutes of Light Foam Rolling