Tuesday 170418 – Competition

Warm up
3 rounds NFT:
Quadruped Rotations, 5/side
30 second Forearm Plank
6-8 Half Kneeling Bottom’s Up Press
6-8 Strict Pull ups (Stick to Tempo: 31×1)
45 second Row (moderate)

Strength
A. Front Squat (32X1) 5,5,5,4,3, rest 2-3 minutes

B1. Dumbbell Bench Press 2×6-8, 2×5-6, rest 60 seconds
B2. Single Arm Dumbbell Row 2×6-8, 2×5-6, rest 60 seconds

Gymnastics Conditioning
10 minute alternating EMOM:
Odd: 5 Bar Muscle ups
Even: 10 HSPU (Strict or Kipping – your choice)

Here’s what’s on tap for Wednesday’s Competition classes:

Specialty Class – your choice.