June 25, 2019 – Gymnastics

Warm Up

Scap Foam Rolling
Rotator Cuff Stretch BS
10 Scap Pull Ups
10 Scap Rolls
10 Hanging Hip Touch
If you did the 4:30 class you may switch to chin ups or inverted rows

A. Weighted Pull-Up 4 x 3

Within 12 minutes:
Weighted Pull-Up
– 4 sets of 3 reps
Rest as needed

Build to heaviest set


4 Rounds
5 wall push ups
3 – 5 ice cream makers
2- 5 korean dips
5 attempts stag pose (wall/floor)
Scoring: Not Scored

C. Back Lever 5 x Max Seconds

Back Lever
– 5 sets of for Max Duration
Rest as needed

3 – 5 sets

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