GYMNASTICS 6:30pm

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CORE WARM UP:

30 second flat back hold

30 second hollow body hold

30 hollow body rocks

10 tuck ups

30 second plank hold

30 second hollow body push up

 

NEW SKILL OF THE DAY:

Pike rope climb

straddle rope climb

double rope climb

WOD:

3 Rounds for form

1 rope climb

3 rope pulls on each side

1 pass Alilgator walks w/ 2 hollow body push-ups

10 ring dips

1 pass hollow body side walks in an extended postion

5 ring pull ups

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