WARM-UP
EMOM X 8 MINUTES
MIN 1 - :45 ROW/RIDE/SKI (MOD)
MIN 2 - 5 INCH WORMS + PIKE PUSH UP
MIN 3 - :45 BOX STEP UPS
MIN 4 - 10 WALL BALL SQUATS W/ :02 PAUSE ON THE BOTTOM
EXTENDED WARM-UP
EMOM X 10 MINUTES
MIN 1 - GYMNASTICS GOAT (HS FOCUS)**
MIN 2 - ROW (EZ-MOD)
*GOAL IS TO PRACTICE THESE SKILLS WITHOUT THE BURDEN OF PERFORMING THEM IN A WORKOUT.
**HS OPTIONS…
BEGINNER : PIKE HOLD FROM BOX OR DB PRESS
INTERMEDIATE : HANDSTAND HOLD OR HSPU NEGATIVES
ADVANCED : FREE STANDING HANDSTAND HOLD OR HANDSTAND WALKS
WORKOUT
FOR TIME
40 DOUBLE UNDERS
20 WALL BALLS (20/14)
20 BOX JUMPS (24/20)
40 DOUBLE UNDERS
30 WALL BALLS
30 BOX JUMPS
40 DOUBLE UNDERS
40 WALL BALLS
40 BOX JUMPS
(SCORE IS TIME)
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