Warm-up

EMOM 9'
1) Plank 30-45 Secs
2) V-ups x 10-15 Reps
3) Super man (20-45 Secs)

Lets build the foundation up! It starts from the CORE. Lets get it!

Accessory Work

3 Sets NOT for time
1) Plate carries x200ft
2) Chinese Plank (Facing up) 30-60Secs
3) KB Bent over row x10 Reps
4) Ball Slams x15 Reps

Skill Development

10-15 minutes working on gymnastic skills.

Handstand hold

Wall Walks

Skill Development

Master a Skill

Take 5-10 minutes to master one thing that has been holding you back.

Make up a WOD

Hit a workout that you missed this past week.

Extra Conditioning

Metcon (Time)

3 Rounds
Row 250m
15 Burpees over rower
*Rest 2 mins

Record all times. Be consistent! Take 4 mins off your total time for score. All out effort.

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