Monday 7/22

Warm Up 

A- Mash t-spine & quads

B- Gymnastic progression Warm Up

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Pistol squats

WOD

Mary

20 minute AMRAP

5 HSPU

10 pistols

15 pull ups

OR

Cindy
20 minute AMRAP
5 pull ups
10 push ups
15 squats