12.08.2025

Dec 8

Strength
Back Squat
10 reps @ 60%
8 reps @ 65%
3 x 6 reps @ 70-75%

Skills - 2 sets
gymnastics shapes
10 second hollow hold on rig
10 second arch hold on rig
10 good kip swings

WOD
"Mosaic"
12:00 EMOM
min 1- 45 seconds of box jump depth drop 24/20"
min 2- 30 seconds of push ups
min 3- DB reverse lunges x 12 reps*
* athlete picks load