Gymnastics July 19th / 21st

Tuesday July 19th:

• Warm Up:

50 hollow rocks

50 super man rocks

10 Hang to Active

10 push ups

• Skill/Strength:

EMOM 10min:

1 Strict Pull up + 2 Kipping Pull ups + 2 Chest to Bar Pull ups

• Workout:

4 Rounds

20 Wall Facing Shoulder Taps

15 Push Press’ with dumbbells (20-35#)

Thursday July 21st:

• Warm Up:

10 GH Raises

1 min plank hold

10 back extensions

1 min plank hold

10 back extensions w/ 10# plate

• Skill/Strength:

1.) 5 x :10-:20 L-sit hold on Parallettes

2.) 5 x 15 hip raises with straight arms

3.) Accumulate :90 hold in static pull up hold

• Workout:

12 min As many rounds as possible of:

10 Candlestick to Pistols

15 Shoot throughs on Paralettes

20 Burpee Pull Ups