FRIDAY

calf pumps, boot strappers

air squats with twists, bird dogs,

rig warm up – aiming for lat engagement

Movement Warm-up

·  Toes-to-Bar or Straight leg raises or toes to bar on a box

·  Forward Rolls

·  Pistols

Remember:

·  Good technique & progressions

·  Engaged lats and shoulders

Andy’s Welsh Gymnastic WOD

21 Minute AMRAP

·   100-meter Run

·   9 Box Jumps (RX 30”/24”)

·   7 Toes-to-Bar OR Straight leg raises

·   5 Man-on-Fire Burpees

·   3 Forward Rolls

·   1 one-legged Star Presentation OR 1 Pistol each leg

Aiming to:

·  Build movement set capacity

·  Consistent pace on the runs each round

·  Men’s Short gymnastics shorts optional