GENERAL WARMUP
Alternating tabata:
Butt kicks
Seated pike-up hold
– 20s ON 20s OFF
– https://www.youtube.com/watch?v=Ae5QigHjK1Y

MOBILITY
5 Reps PNF lat stretch on bench/couch
– 5s Contraction, pushing elbows against bench
– 5s Stretch, moving upper body toward floor
– https://www.youtube.com/watch?v=t_geZRV2oUA

SPECIFIC WARMUP
2 Sets:
30s Hollow roll to arch
30s Scorpions
30s Scap push-ups

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GYMNASTICS – FULL EQUIPMENT
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Strict pull-ups

GYMNASTICS – @ HOME
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Towel rows
– https://www.youtube.com/watch?v=Ai3lMLDfOao

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METCON – FULL EQUIPMENT
E(5)MOM for 25 min:
25/20 Cal row
25 Thrusters @ 45/35
12 Burpees over bar
– each round is for time

METCON – @ HOME
With a continuous running clock; on the 0:00 – 8:00 – 16:00
75 Jumping good mornings
60 Air squats
20 Burpees

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