Warm Up
2 Minutes Double Under Practice
20 Stick Press
10 Kip Swings
30s Plank Hold
Gymnastic
Complete the following for quality:
5 Rounds:
5 Strict Toes 2 Bar
10 Alternating Single Leg V-Ups
* Time Cap: 10 Min
Metcon
5 Rounds:
15 Chest 2 Bar Pull Ups
15 Shoulder to Overhead @ 60/40kg
*1 Minute 30 Seconds Rest Between Rounds
** Time Cap: 18 Min
** Share the Rig:
Partner A is starting the first round and Partner B is resting in the field without a rig.
When Partner A has finished the Pull ups Partner B is starting his round.
Partner A is doing the shoulder to Overhead in the other field without a rig.
Cool Down
Complete the following for quality:
2 Minutes Pec Stretch
2 Minutes Walk
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