Hinshaw warm up (do not include the arm swing prep work nor the sprints)
MOBILITY: 10 mins Target calf achilles ankle and shoulders
REVIEW: Double Unders (shoulder position/torso/long body/arms close/wrist)
WORK Part A:
100 DU for time (note your split) and continue for max reps in two minutes total time. If you are not proficient in double unders and will not reach 100 reps in 2 mins, you will just complete the max reps in two minutes portion.
PART B: 100 (ab-mat) sit ups for time
Cash Out: Tabata Grasshoppers
OPEN GYM: Work progressions on any gymnastic skill
Silvers:
11 MIN AMRAP:
With a partner, complete as many rounds as possible
100 m loaded run (sandbag or backpack) load must be switched between partners at halfway point *50m
Farmer carryone blvd length each or t & b each inside the gym
partner does burpees while other one farmer carries
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