01.08.19

Warm Up
2:00 Cardio
3 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight




Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's
6. Barbell raises


Skill: 10:00 EMOM
odd- 30- 40 seconds practice on choice gymnastics skill
even- 10 DB push press + 10 banded pull aparts


WOD
10:00 EMOM
odd- 15 KB swings 53/35
even- 2 rope climbs or 4 up/downs


Post WOD
Core + Arms
https://www.instagram.com/p/BsLFmekl2Cc/
3 sets of 6-8 reps each

1. Tall kneeling zottman curls
2. Rower pike ups
3. Standing Hammer curl to press