5 Sept 2016

Warm Up: 20 MINS
Shoulder Prep phase 4
Inchworm
crabwalk
bear crawl

3 x 1 wall walks for quality

Gymnastics Strength work: 20-25 MINS
Pick accessory work for a gymnastic goat
(negatives, activation exercises, pulls, holds etc)

WORK: 13 MINS

5 MIN AMRAP
5 Pull Ups
5 Push Ups
5 HSPU

Rx2:  1 wall walk for HSPU
Rx3:  low bar for pull up or push up or ring rows, 1 handstand bear walk around box (one way only)

REST 3 MINS

5 MIN AMRAP
5 Box Jumps
5 Pistols (each leg)
5 Janda Sit ups (3:04 mark)

Rx2:  Pistols off a box
Rx3:  assisted pistols, lower box jumps

SILVERS:
Strength:  5 x 5 Bench Press incr weight each set

WORK:
With a partner
Row 2000 m
then 3 rounds of:
12 Partner medball squat and throw (over the rig bars if possible, one partner on either side)
12 Partner medball sit ups
12 Partner Russian twists