Gymnastics
~20 Mins. Gymnastics Skill Work
Review and determine appropriate progressions for Strict HSPU (Box HSPU, slow negative, HSPU w/ superfriend assist)
Alternating EMOM for 10′:
1- 30 seconds of Strict HSPUs or progression, focusing on body positioning/technique, not max reps
2- 1 Legless (or L-Sit Legless) Rope Climb, 2 regular Rope Climbs, or 3 Get-Ups & Lowers
Conditioning
For Time (12′ CAP):
21-18-15-12-9-6-3
Unbroken Wall Balls (20/14 to 10’/9′)
42-36-30-24-18-12-6
Double-Unders
*Make sure we are practicing full-depth squats on these wall balls, this is what will be expected in the Open!*
DU Scaling: Count attempts, do half the reps (same # as WBs) or Single-Unders (same # as DUs)
Cool-Down
Lax Ball Achilles/Calf Smash, 1+ min/leg
Lax Ball Plantar Smash, 1+ mins/foot