TUESDAY

 
 

Mobility & Strength Development

 

9-minute EMOM

 

·        1st min: Lats – hollows & arches

·        2nd min: L-sit holds

·        3rd min: strict pull-ups – Bar or Rings OR Strict MU’s

 

Focus:

·  Core and Shoulder strength development

 

WOD

 

7-minute AMRAP

 

·   400-meter Run

·   Max Gymnastic Movement #1

 

Rest 2 minutes

 

7-minute AMRAP

 

·   400-meter Run

·   Max Gymnastic Movement #2

 

Focus of WOD:

·   Gymnastics/metcon wod to challenge you.

·   Build gym skills on movements specific to the athlete