Gymnastics October 25th and 27th

Tuesday October 25th:

• warm up:
  row 500 meters
  then…
  2 rounds
  20 – Leg/Arm raises while in plank: opposite arm/opposite leg
  5 – strict toes to bar

• Skill/Strength:
  Bar MU techniques and scaling options
  EMOM 12 min
  1-3 Bar MUs

• Workout:
  Partners
  16 min to complete 5 rounds

  20 Rear Overhead Throw with Medicine Ball
  20 windshield wipers
  20 Pull Ups

Thursday October 27th:

• Warm Up:
  run 300 meters
  then…
  20 Bicycle abs
  20 horizontal scissor kicks

• Skill/Strength:

  Butterfly Pull Up practice
  5×3 Pull Up Negatives
  3x:30 Ring L-sit hold
  Ring MU attempts/practice

• Workout:
  10 min AMRAP

  8 – Leg lifts w/weight
  5 – Ball up to straight on rings
  5 – Pike ups on rower