-Warm Up-


AmRaP 5


15 jumping jacks 

10 arm circles 

10 arm circles opposite direction 

3 wall walks 




-Strength/Skill-

 

EMOM 10 


MIN 1 - 3-5 Reps of Gymnastic Goat*

MIN 2 - :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on...


HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip 

-WOD-

 

EVERY 3:00 FOR 5 SETS

Run 200m

30 Double Unders

15 Handstand Push-ups

COOL DOWN

FOR RECOVERY


5:00 Foam Rolling Focusing on Lats & Upper Back