Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
5 inchworms w/a push-up, jump up to half squat
10 scap pull-ups
15 hollow rocks
10 scap push-ups
5 kick up to an “L” position
Mobility
Cat cows
Wall slides
Y, T’s and W’s
Skill
HS holds – reverse TABATA
:10 work/:20 off, 8 rounds
*nose and toes or free standing only
Little handstand work. Focus on positioning. Think about having a barbell loaded with your bodyweight, locked out overhead. That’s how hard you should be working when you’re inverted.
WOD
“Look back at it”
2 rounds AFAP
50 pull-ups
50 push-ups
50 squats
50/40 cals row
Long WOD for the week. Break up these movements early. Today we are not going to put time into the computer, but rather celebrate finishing the workout proud of every single rep. These ‘basic’ gymnastic movements can be really cheated. Instead of rushing to beat the clock, slow your reps down just a little bit and make sure you are hitting all performance cues. Coaching will be fully loaded with the no rep dodgeballs, just to remind you when you’re not getting full ROM.
Accessory Work
Banded tricep push-downs – accumulate 80
Banded ab pull downs – accumulate 100
