OVERVIEW
Today we are going to work on gymnastic skills. Handstand push ups, ring dips, push ups and rowing will be the focus of the workout. Were going to focus on strict movement patterns for the gymnastic movements and strong leg drive on the rower. There is a built in rest period to allow you enough time to recover and prep for the next set. Tight braced core along with proper breathing patterns will help us achieve good reps with limited breaks during the set.
WARMUP
Mobility
Banded shoulder stretch - 1 min per
Banded lat stretch - 1 min per side
Banded hip - 1 min per
Pec stretch - 1 min per
Warm up
PVC Pass throughs x10 reps
PVC around the worlds x10 reps
PVC PNF stretch x10 per w/3 second pause
2 Min Row
Skill Prep
HSPU/Scaled variations
Ring dips/box dips
Push ups
WOD
5 Rounds
5 - Strict HSPU
5 - Strict Ring Dips
5 - Push ups
20/15 - CAL Row
Rest 2 mins
COOL DOWN
Cat/Cow stretch
Tricep stretch