Gymnastics Bias
Week 1
Day 1)
Warm Up
3rds
Ski 300m
20 band pull aparts
10 single arm upright row (each side)
Strength/Skill
Max reps – Strict Pull Ups
Rest 1 minute and repeat for 3 total sets (add a light band if total is less than 5)
4×10-15 Inverted row (barbell in rack – aim to control the chest to the bar each rep)
4×12 DB Hammer Curls (each arm)
4×12 Walking Lunge (6 steps each leg)
WOD
EMOM 18
1. 12/10cals echo bike
2. 12 TTB
3. 12 pull ups (scale this number if it takes longer than 30-40secs – we’re aiming for consistency)