wednesday, Nov. 8

Gymnastics Skill Work:

For quality: Bar Muscle-up Progression

Athlete Instructions

Spend 10-15 minutes going through bar muscle-up skills and progressions.

"Take Flight"

Every 1 min for 20 mins, alternating between:

max rep Machine Calories

5/4 Bar Muscle-ups

8 Burpee Box Jump Overs, 24/20 in

15 GHD Sit-ups

Athlete Instructions

Goal: 10-15 Calories on Machine Echo Bike, Row, Ski, We are leaving this open ended today to allow athletes to work on their specific weakness machine today or lean into a strength if they are training for something specific.

Athlete Instructions

Primary Objective: Completing the prescribed movement rep targets

Secondary Objective: Machine Calories

Stimulus: Gymnastics Stamina Conditioning

RPE: 8/10