Sunday, July 3
Warm-up
Warm-up
AMRAP X 6
10 KB DL
10 Banded Good Mornings
5 Burpees
5 Plank Walk Outs
10 KB DL
10 Banded Good Mornings
5 Burpees
5 Plank Walk Outs
Gymnastics
EMOM X 10 (Max reps)
EMOM X 10
Minute 1,2, and 3: 2 Wall Walks
Minute 4,5: 6 Pike HSPU
Minute 6,7: :30 HS Hold, Headstand Hold, or Steep Pike Hold
Minute 8,9, and 10: 3-6 Negative HSPU or HSPU (Have members who can press out of Negative)
Minute 1,2, and 3: 2 Wall Walks
Minute 4,5: 6 Pike HSPU
Minute 6,7: :30 HS Hold, Headstand Hold, or Steep Pike Hold
Minute 8,9, and 10: 3-6 Negative HSPU or HSPU (Have members who can press out of Negative)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 4
5 HSPU
10 American KB Swing (53/35)
-Rest 1 minute-
REPEAT!
5 HSPU
10 American KB Swing (53/35)
-Rest 1 minute-
REPEAT!
Score=Total Rounds + Reps
LEVEL UP OPPORTUNITY: Strict HSPU (Gymnastic Focus)
Finisher
Cool Down
3-way banded shoulder distraction stretch (:45/direction)
15 Banded Face Pulls
10 DB/Plate Frontal Raises
10 DB/Plate Lateral Raises