GYMNASTICS SKILL CYCLE, WEEK 2:

EMOM 12:
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold
MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.
MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)

METCON

AMRAP 14 with a partner:
100 Air Squats
80 Calorie Row
60 KBS (53, 35)
40 Box Jumps w. step-down (24, 20)
20 Burpees

Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)

EXTRA CREDIT

Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band
– pull the band apart at end-ROM