Gymnastics October 11th and 13th

• Warm Up:
  500m Row
  20 shoulder taps
  50 hollow rock
  50 supermans

• Skill/Strength
  Discuss skills needed for Bar MU’s – Chin over bar to Chest to bar form.
  Box MU transitions

  EMOM 10 min
  1 strict
  3 kipping pull ups
  2 C2B

• Workout
  AMRAP 10min

Thursday October 13th:

• Warm Up:
  50 hollow rocks
  50 supermans

• Skill/strength
  5×3 Low Bar Butterfly Practice
  Try Butterfly Pull ups linked
  EMOM 12 min
  Odd: 5- False Grip Ring Rows
  Even: 5 – Ring Dips

• Workout
  3 Rounds
  10 Pull ups
  10 KB Swings 1 or 1.5 food
  5 EROM ring push ups