a) WARM UP:
3 Rounds:
- 10 air squats
- 10 glute bridges
- 10 lunges
- 10 push ups
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b) GYMNASTICS WORK:
EMOM x 16:
- Min 1: 10 pistols – alternating
- Min 2: 10 Beat swings (tight arch and hollow positions – legs together and straight)
- Min 3: 5 Tempo Ring Dip Negatives (start at the top, 3 secs down, 1 up)
- Min 4: 10 hollow hold to supermans (https://www.youtube.com/watch?v=raPYSFDEm9A)
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c) WOD:
3 Rounds:
- 500 m Row (if all rowers are taken, run 400 m)
- 12 Burpees
- 21 Box Jumps (24/20)
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d) ACCESSORY WORK:
- DU or TU practice – spend 10 mins working on this
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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