June 27, 2019 – Gymnastics

Warm Up

21/15/9
-KB swings 16/ 12kg-
Sit ups
-Cal Row/ ski

Pull – Up skill

5 minutes – Mobility
Banded latt stretch

2 – 3 Rounds
10 beat swings
10 latt activations

E2MOM 12 minutes 6 rounds

. Base – 3 – 5 assisted (Banded or jumping pull up) + 20 straight arm banded pull downs

. Intermediate – 6 – 8 Kipping Pull ups + 40 sec Hollow hold

. Adv – 6 – 8 Butterfly Pull ups + 10 HSPU

Accessory Strength

4 RNFT
1minute Heavy Dual KB Hold (farmers position)
-20 BB only Bicep Curls
Weighted plank – 1 Minute (AHAP)
-5 Dragon Flags *10second hold

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