September 24, 2019 – Gymnastics

Warm Up

50 DU's
1 min Crab Hold
10 Serratus wall slides
1 min trigger point lat/arm
30 sec dead hang
Back Bend wall walk x 4
20 Scap Pull ups
20 Scap push ups

A.

10 Min EMOM
1) HS walk/ramp/turns etc
2) Kip/butterfly any movement

Pick a skill that you need to focus onScoring: Not Scored

B. 3 – 5 Rounds

3 – 5 Rounds
15 Narrow grip pull ups
10 straddle kick up attempts
15 dips (straight bar)
4 around the worlds
2 back hip circles
Scoring: Not Scored

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