Wednesday 9/12

Warm-up :20 seconds on/:10 Seconds off

Jump Rope

Sit up

Side Bridges (R)

Side Bridges (L)

Glute Briges

Shoulder Taps

HS Hold

Pull-up Hang

x 2 sets + 2 sets

Ring Row x 5 3331 each rep

Mini band Fire Hydrants x 10/side Strength A.1: Barbell Back Rack Reverse Lunge Step (3x16 (8/side)) A.2: Dumbbell Seated Curl (3x8, Tempo 30X1) Metcon (AMRAP - Rounds and Reps) AMRAP 20

3 Wall Walks

4 CTB Pull-ups

5 Pull-ups

6 Box Jumps, 24/20"

18 Double Unders Extra Work A) Assossory

A1. KB single leg rDl x 6/side x 4

A2. Seated DB Arnold press x 10×3

A3. Side plank hold. :30/side. x4

B) Gymnastics

A1. Strict HSPU x3-6 reps x 3 sets @31×1 tempo

A2. Max ring to chest hold x 3 sets

B1. Strict CTB x2 reps @31×1 tempo + Kipping CTB (no butterfly) x3 reps + BMU x1 x 3 sets

B2. Straight bar dips x4-6 reps as low as possible x 3 sets A.1: Single Leg RDL (4x6/side) *KB or DB A.2: Seated Arnold Press (3x10) A3: Side Plank (3x:30/side) #workoutoftheday