4.3.17

Gymnastic Skills and Drills:

1)2 x 1 min box shoulder stretch

https://youtu.be/lTtudkb81FU

2)3 x 20 sec Hold Nose & Toes to wall

3)Tabata Hollow Rocks

 

BB CYCLING:

1) 7X1 Snatch from blocks

(just above knee) – work to a max

for the day, rest 90 sec.

 

Strength:

1)Back Squat

Establish true 1rm(if you haven't yet)  or 6x4 @60%

2)Reverse Hyper4x10

Heavy

 

Metcon:

"Tabata Something Else"

Complete 32 intervals of 20 seconds

of work followed by ten seconds of rest

8 rounds of PullUps

8 rounds of Push Ups

8 rounds of Sit Ups

8 rounds of Air Squats

Score istotal reps from all 32 intervals