Gymnastics : Specific Strength – Goal: Perform chosen movement under slight fatigue in EMOM to reinforce new skills such as handstands, muscle up progressions or pistol squats.

Conditioning : Aerobic Power – Goal: come up with a plan to maintain a consistent 70% effort for the entire 20 minutes

GYMNASTICS

Choose 1 Movement to work on 5 minutes – same movement as last week or different
Then,
EMOM 10:
ODD : 30s of Skill Work

EVEN : 30 s Row/ Bike

CONDITIONING 

” Heat Seeker ”

EMOM 20

Odd : 12/10 Cal Row

Even : 10 x 10 m shuttle sprint

L3 : 10/8 Cal Row, 2 x 50 m sprint

L2 : 9/7 Cal Row , 2 x 50 m sprint

L1 : 8/6 Cal Row , 2 x 50 m sprint