Gymnastics Focus
WOD Review then warm up all together: 60 sec Bike, 10 leg swings, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 15 sec HS hold, 10 BB deads, 5 lite deads
SOD
In 15 minutes complete 3-4 sets of:
10 Banded shoulder therapy raises (https://www.youtube.com/watch?v=IAkx9mQM_7I)
5-8 HSPU (work on strict, deficit, kipping with less help etc…)
10-15 sec L-sits (hands on boxes OR Rings) (https://www.youtube.com/watch?v=LCoq2cTggQQ)
WOD
AMRAP 12:
3 Deadlifts (205/145) (50+ 155/105)
3 V-ups
3 cal Bike
6 Deadlifts
6 V-ups
6 cal Bike
Ascend by 3’s Until Finish
*50+ Start with 2 reps and ascend by 2’s throughout
