10.4.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

2 Kipping pull Ups

2 Kipping C2B

2 Bar Muscle Up

 

BB CYCLING:

1)3X5 Split Jerk (no drops) –

three sets to work to a 5rm , rest 2:00

2)ME UB set @ 80% of the 5rm

established in the first three sets.

 

Strength:

Sled rope Pull

150m or 300m alternating with partner

Standing using back and arms,

 

Metcon:

5 Rope Climbs (15')

60ft DBall Front Carry Lunge (100/70)

120ft HS Walk

60ft DBall Front Carry Lunge (100/70)

5 Rope Climbs (15')