WEDNESDAY

Tape/Wrist wraps

Knee Sleeves

Gymnastic Strength Development

12-minute EMOM

·      1^st min: Plank

·      2^nd min: single arm plate circles

·      3^rd min: Sit-ups

·      4^th min: Box Piked HSPU’s

Focus:

·  Engaged Core, scap/lats

WOD

13 Rounds @ 90 Seconds

Each round complete:

·    Handstand push-ups or Piked Push-ups OR Push-ups

·    Box jump-overs (RX 24”/20”)

Pick a rep scheme to maintain!

Short recovery between sets

Focusing on:

·   Technique on the HSPU

·   Fast transition

·   Breathing as only a short recovery

·   Work on approximately 15-20 seconds recovery (max)