Happy Birthday to Coach Kelly G!! (Wednesday)
Warm up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Gymnastics Strength/Skill
5 minutes
2 x 3 Strict Transitions (pause in each position)
2 x 2 Strict Muscle Up
2 x 1 Strict Muscle Up (pause in each position)
(Adjust to wherever your at in the progression)
Or
Strength
Deadlift
5 x 2
“Kris”
5 Rounds for Time
7 x Deadlift 275/195
14 x T2B
21 x Wall Balls 20/14
*15 minute Cap