14 August 2019

Warm-up
Shoulders:
2-3 Rounds:
5 "Dracula" (Hip Hinge) Ring Rows
- Pull Scap down + together
10 Face Pulls (light weight / band)
10 Reverse Flys (light weight / band)
+5-10 push-ups each round

Metcon
E3MoM-21
12 Bench Press (body weight)
Max reps [C2B] Pull-Ups
accumulate 12 BP/Push-Ups then a set of
max unbroken pull-ups within each 3:00 interval;
Rx= BP + Pull-Ups;
Rx+= BW BP + C2B;
if BP not >3/4 BW, Push-Ups

Gymnastics
Handstand Basics (3-1-Strength)
Warm-up:
5/side Single-Arm Circles - Forward
5/side Single-Arm Circles - Backward
10 Arm Circles - Forward (both)
10 Arm Circles - Backward (both)
10 "Wrist-Ups" Finger Tip Extension (knees)
10 "Wrist-Ups" Plank (Shifting) Finger Tip Extension
:20 "Cat" Stretch (hips up, shoulders down)
:20/side "Cat" Stretch with bent elbow (reach OH, btwn shoulders)
:20 "Seal" Stretch (twist / shift to each side ...)
:20/side "Scorpion" Stretch
:20/side Lying Spinal Twist (shoulders flat, knees to chest and across)
5/side Shoulder External + Internal Rotations (90-90)
***
3 Rounds:
5x Plank Shift with Reach to Sky / each side - :05 Hold
REST :30 between rounds
***
5x 1:00 On / 1:00 Off Handstand Hold (Back to Wall, Pike, Box)
***
3x :30 Inchworm Holds
REST up to :30 between Holds
***
Core:
5x :20 On / :20 Off Hollow Hold / Rock