Gymnastics skill work
Level1
EMOM15
1) HS / Headstand hold
2) Kip swings
3) Plank shoulder taps
4) DU practise
5) Rest
Level2
EMOM15
1) Kipping HSPU
2) Banded Hip to bars
3) 10-20 HS shoulder taps
4) DU / Crossovers
5) Rest
Level3
EMOM15
1) Deficit kipping HSPU
2) BMU / RMU
3) HS Walk
4) DU / Crossovers
5) Rest
Conditioning
EMOM20 (RX)
1. 18/14 Cal Row
2. 10 Push Ups + 10 Box Jumps
3. 16/12 Cal Echo Bike
4. 10 Burpees + 10 Wall Balls @20/14lbs
5. Rest
EMOM20 (SC)
1. 14/10 Cal Row
2. 8 Box Push Ups + 8 Box Step Ups
3. 12/8 Cal Echo Bike
4. 8 Burpees + 8 Wall Balls @14/10lbs
5. Rest
