Thursday, April 13
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-fb580a3e-7fff-1547-f382-05fa9cb49f50">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-fb580a3e-7fff-1547-f382-05fa9cb49f50">200m Jog</span></p><p dir="ltr"><span id="docs-internal-guid-fb580a3e-7fff-1547-f382-05fa9cb49f50">10 Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-fb580a3e-7fff-1547-f382-05fa9cb49f50">10 Scorpion Stretches</span></p><p dir="ltr"><span id="docs-internal-guid-fb580a3e-7fff-1547-f382-05fa9cb49f50">10 False Grip Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-fb580a3e-7fff-1547-f382-05fa9cb49f50">8 Push-Up to Pike</span></p>
Gymnastics
Gymnastics
<p><span id="docs-internal-guid-12fbf6c1-7fff-2057-efed-e65138bbb2b5">10 Minutes working on Ring Muscle Up Progressions</span></p>
Metcon
« Dippin’ Dots » (AMRAP – Rounds and Reps)
AMRAP X 17
10 DB Floor Press (50/35lb) (22.5/15kg)
20 Single DB Box Step-Up
10 Box Dips
20 Cossack Squats
10 DB Floor Press (50/35lb) (22.5/15kg)
20 Single DB Box Step-Up
10 Box Dips
20 Cossack Squats
LEVEL UP OPPORTUNITY: Ring Dips (Gymnastic Focus)
<p dir="ltr"><span id="docs-internal-guid-07ec7972-7fff-8d0b-21d5-7fa911a80444">(Last seen 12/4/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-714885e2-7fff-a289-8f0a-6aafefd5d6c0">:45/side Doorway Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-714885e2-7fff-a289-8f0a-6aafefd5d6c0">:45/Side Standing Calf Stretch</span></p>