SKILL
EMOM x 10 MINUTES
MIN 1 – 3-5 Reps of Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement that athlete needs specific practice on…
HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip
WORKOUT
EVERY 3:00 FOR 15 MINUTES
Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press (50/35)|(20/10)
GOAL – For the Skill Session, the goal for athletes is to gain proficiency in the movements they struggle with. For the workout, drop the hammer and crush every set with a steady, fast pace… looking for about 1:00 worth of rest between efforts.