June 20, 2018

6/20

Warm-up
Gymnastics warm up/progression
12 Minute EMOM
1) 10-12 Hollow Rocks
2) 10-12 Supermans
3) 8-10 C's & D's

*The idea here is to understand what you want to feel while doing C's & D's. This is the foundation to kipping pull ups, muscle ups, etc.
Gymnastics strength
10 Minute EMOM
1) 5 Strict Pull ups (weighted if possible) + 8 Ring rows
2) 5 Ring dips (slow) + 8 Push ups

*The goal is to be able to do this for 10 minutes so please make sure to scale accordingly. This could mean banded pull ups, stationary dips, push ups on knees, etc.
**For big classes, start on opposite minutes. Classes can also team up with one person starting on ring rows and then doing the pull ups after.
Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP
10 Burpees
15 Calorie Row
20 Air squats
Push the pace on this one :)
Cool Down
Coach led mobility. Focus should be on the hamstrings and hips

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