Skill:
Kipping swings
+against box
+into chair position
+hips to bar
Barbell MU feet on box
+focus on fast hips and turnover
Band Assisted BMU
Capacity EMOM‘14:
1. x BMU / progression exercise
2. 20-40 sec hollow hold
Gymnastics strength:
3 sets of:
# 30-60 sec torture plank
# 60 sec arch hold
# 12-20 lat pull down
30 sec rest
Amrap 27:
14 alt. Ground to Overhead (7 each)
16 syncro Fr. Reverse lunges
18 pullups (9 YGIG)
20 cal. Row (split as needed)
Every 3min do 4 syncro barfacing burpees
Amrap10 in teams of 2 as YGIG per round
12 boxjumps (24"/20")
9 burpees
6 T2B
Rest 4 min
Amrap10 in teams of 2 as YGIG per movement
12/9 cal Echo Bike
100m run (indoor)