WARMUP
AMRAP x 3 MINUTES
10 Slow Wrist Circles*
8 Samson Lunges
6 Scap Push-Up to Pike
Into…
AMRAP x 4 MINUTES
:30 Mod Pace Bike
6 Alt. Step-Ups
6 Up-Downs + Shoulder Tap
6 Inchworms + Push-Up
*On hands and knees, rotate wrists clockwise and counterclockwise.
SKILL
ON A 15:00 RUNNING CLOCK…
Practice Handstand Hold/ Walking*
*Focus on maintaining a Hollow Position when inverted or shifting weight back and forth.
(No Measure)
Week 8 of 9 Gymnastics Cycle
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – :30 Shoot Thrus*
MIN 3 – 12-15 Box Step-Overs (24/20)
MIN 4 – :30 Handstand Hold**
*Can be performed on boxes or parallettes.
*Hold against the wall or free standing. Option to HS Walk.
(No Measure)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
