-Warm Up-


1 rounds


45 second Hollow hold 

45 second Arch hold 

10 Hollow rocks 

10 Arch rocks

5 Shoulder openers 

5 Banded pulls 

5 Hanging lat activation


-Strength-


Gymnastics strength WK 1 Day 1

 

part a. 


EMOTM 6 even/odd


6 Hollow cast pulls

6 Hollow pull downs


Part b. 

3 rounds  

1- Static open/close + 3 beat swings + 2 pull-ups


Part c.

 

EMOTM 12 - even/odd


2 modified muscle ups

1 modified ice cream maker



-WOD-


3 RFT


10 back squats

10 bar muscle ups