Wednesday, April 4th

A.

GYMNASTICS SKILL WORK:

12 Minute EMOM:

Odd Minute: One Length Handstand Walk

Even Minute: 5-8 Ring Dips

B.

METCON:

Every Minute on the Minute x 16 (4 Rounds): 1st: 15/10 Calorie Row 2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 3rd: 15/10 Calorie Bike 4th: 10 Chest to Bar Pull-Ups

The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets. The number, weight, and variation of all these movements can be adjusted in order to hit the correct stimulus.