Paisley Planks! Little Miss Doherty throwing down the gaunlet for the other Rail Trailers!!

Paisley Planks! Little Miss Doherty throwing down the gaunlet for the other Rail Trailers!!

Warm Up and Mobility

Strength
Front Squat
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience

Gymnastics/Skill
3 RNFT
Handstand Practice
Box Jump Practice

Open Prep
3 Rounds of
Bar Muscle Ups (40 seconds of work, 20 seconds rest)
Double Under Practice (40 seconds of work, 20 seconds rest)

 

“Emilio”

AMRAP 14
10 x Push Jerk 135 / 95
15 x Box Jump Overs 24 / 20
20 x Sit Ups
25/20 Calorie Row