Gymnastics August 22nd and 24th

Tuesday 8-22-17

Warm Up:
2 rounds
ME HS hold
10 leg raises
5 push ups

Skill: HSPUs
2min OH KB hold
then rest 1 min…
EMOM 8 min
6-8 HSPUs

Workout:
21-15-9
Burpee to target
T2B

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
5×5 Low Ring MU transition
3×8 ring dips
Bar MU practice – start moving the box further away and use a shorter box as you get more comfortable.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking

Thursday 8-24-17

Warm Up:
2 rounds
10 kips
10 GHD sit ups
10 Back Extensions

Skill: Bar MUs
Try the slide low bar drill for 10 min
ME Bar MUs in 2 min, rest 1 min, repeat.

Workout:
For Time:
150 push ups
*every minute on the minute do 10 air squats

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