thursday, sept. 28

Gymnastics Skill Work

Every 2:00 minutes, 5 sets

:30 seconds of Working Time Accumulating

Rest the remainder of the 2:00 minutes before getting back into the next set

Competitor The Square Handstand Walk

Level 3: Freestanding Handstand Plate Walks

Level 2 and Masters 55+ Handstand Plate Walks (Wall Supported)

Level 1: Box Plate Walks

"Domino"

4x 3 mins RemReps: Wall Walks, Row Calories, Toes-to-bars, and Alternating Dumbbell Hang Snatches

4 rounds, 3 mins each, for max reps of:

3 Wall Walks

15/12 Row Calories

2 Wall Walks

15 Toes-to-bars

1 Wall Walk

max reps in remaining time Alternating Dumbbell Hang Snatches, 50/35 lbs

Rest 1 min between each round.

Athlete Instructions

Goal: 10+ reps on Alternating Dumbbell Hang Snatches

Primary Objective: Complete the Buy in movements in 2:30 or less

Secondary Objective: Maintain unbroken reps on the Toes-to-bars and Wall Walks

Stimulus: Upper Body / Midline Conditioning

RPE: 8/10