-Warm Up-
1 rounds
45 second Hollow hold
45 second Arch hold
10 Hollow rocks
10 Arch rocks
5 Shoulder openers
5 Banded pulls
5 Hanging lat activation
-Strength-
Gymnastics strength WK 1 Day 1
part a.
EMOTM 6 even/odd
6 Hollow cast pulls
6 Hollow pull downs
Part b.
3 rounds
1- Static open/close + 3 beat swings + 2 pull-ups
Part c.
EMOTM 12 – even/odd
2 modified muscle ups
1 modified ice cream maker
-WOD-
3 RFT
10 back squats
10 bar muscle ups
