Prep

Equipment Required: Foam roller

1) Foam roll wherever you need it x 60s each side

2) 1 Round:

– 3 each Spiderman Lunge

– 5 each Plank Wave

3) 3 rounds:

– 10ft Duck Walk

– 5 Yoga Push-ups

– 5 each Walking Lunges

A.

Gymnastics Skill Work

3 Rounds for Quality:

10s Hanging L-Sit Hold

10s Bar Support or Ring Support

10 total Pistols

*Pistol Scaling

Strength – Elevated/Supported Pistol, Shrimp Squat, Box Pistol

Mobility/Movement Pattern – Rolling Pistol, 10s Pistol Bottom Position Hold

B.

AMRAP 25

50 Meter Heavy Sledpush

Rest 60s.

50 Meter each Single Arm Farmer Carry

Rest 60s

25 Meter Bear Crawl

Rest 60s

C.

Superman hold

2 x 30s. Rest 60s