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17/09/24 NewStart

Warm-Up

400m Group Run

--

2 Sets, For Quality

30 second Tempo Air Squat (30x1)

15 second Ring Support Hold

5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups

10-15 second Chin Over Bar Hold


Gymnastics Skill Progression



"Circle of Life"


For Reps:

20:00 AMRAP

16 Wall Balls

8 Ring Rows (45 degree angle)

8 Push-Ups

200m Run


Wallball: 6/4kg

10m = 1 Rep


Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10


1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose

 
 
 

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