9.28.2021

Core Work
CORE
3 rounds
*20 sec hollow hold into 10 hollow rocks
*20 sec hollow hold into 10 V ups
*20 sec hollow hold into 10 tuck ups

3 rounds
*20 sec arch hold into 10 arch ups
*20 sec arch hold into 20 flutters
*20 sec arch hold into 10 alt lifts

Gymnastics
GYMNASTICS
Beginners: kipping pull-up progression
Scaled: butterfly pull-up progression
-5×5 hanging shoulder circles (pad between feet, maintain tight body)
-box circles, focus on pulling thru at the top an completing the full circle
Advanced: complex ascending ladder X2 for 5 rounds
-pull-ups, C2B, MU
Metcon (AMRAP – Rounds and Reps)
Ascending ladder x2 for 16min

Pistols
HSPU
T2B
100m run

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