dsc_0343-300x200ATHLETE

A. 20-30 Man Makers : Break into sets of 4 or 5.  Increase weight if able!

B. “Hurricane Warning”

EMOM10
Min 1: 40m Prowler Push
Min 2: 14-20 Walking Lunge, add plate overhead for an extra challenge

Rest 5 min

EMOM10
Min 1: 10-15 KBS
Min 2: 5-15 Burpees

GYMNASTICS SKILLS & DRILLS

A. T2B/Knees to Chest Efficiency Review

B. EMOM12

4-8 Reps of the Complex
* Complex 1 rep = 1 T2B + 1 Pull-up

OR

EMOM12
Min 1: 6-12 Pull-up or Progression
Min 2: 6-12 T2B/Knees to Chest

C. EMOM20
Min 1: 14-20 Walking Lunges, add plate overhead for an extra challenge
Min 2: 10-15 Tough, Strict Ring Rows
Min 3: 5-15 Medball V-up
Min 4: 5-15 Burpees