Day#32 (Loading/ Go!)

Warm up

A- Glute and hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

B- Gymnastic #2 Warm up

-Net climb

-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower

-Bucket work x5 wipers or x5 round the clocks

-3x handstand holds

-Strict TTB

-Close grip OHS

Skill

OHL with plate

Partner WOD

10 minute AMRAP

(w/25# m/45#)

50m plate shuttle

20m OHL with plate

GoFit

Gymnastic #2 Warm up

-Net climb

-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower

-Bucket work x5 wipers or x5 round the clocks

-3x handstand holds

-Strict TTB

-Close grip OHS

Skill

Movement standards

WOD

5x

20:40

-Battle ropes

-Jump lunges

-Prowler push

-TTB/ leg lifts