Conditioning:
A. Gymnastics Week 12: On The Minute work and accessories:
3 Rounds for quality:
M1: 8 DB External Rotation (left)
M2: 8 DB External Rotation (right)
M3: 20 Hollow Rocks
M4: Easy to moderate single arm bar hang (each side within the minute)
M5: 5 Banded Nordic Curls
B. 15 Min AMRAP in Pairs:
40/30 Calorie Ski
30 alt BW Step Ups (partner handing from Pull Up bar)
40/30 Calorie Bike Erg
3 10m Dog Sled Pull & Push (100/75kg)
Skill and Strength:
A. See Conditioning
B. 15 min AMRAP for quality:
3 Mixed Grip Supine Single Arm Assisted Ring Pull Ups
6 Y Raises
9 Bar Dips
12 Slantboard ATG Split Squats (6 each side)
Max Hanging L Hold into 10 sec Tuck
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