FRIDAY

Knee sleeves

Wrist wraps/tape

Running Shoes

Grips

Gymnastics Strength

9-minute EMOM

·    1^st min: strict Pull-ups

·    2^nd min: Thoracic Twists

·    3^rd min: Piked Push-ups off box

Focus:

·  Engaged Core, scap/lats

·  Shoulder & back position

WOD

For Time

20-minute CAP

10-9-8-7-6-5-4-3-2-1

·    Toes-to-Bar OR Straight leg Raises

·    3+ HSPU’s or Piked Push-ups after each set

Then:

5 – 4 – 3 – 2 – 1

·    Wall walks

·    200-meter Run after each set

Focus:

·   Consistent sets with toes-2-bar

·   Rhythm with HSPU’s – strong leg and shoulder drive

·   Breathing

·  Even pace with the runs