‘Nastics Day and we continue our inversion skills and targeting good shapes in the pistol squat. Then we add some vertical bodyweight pushing and pulling to some machine power.

GYMNASTICS 

EMOM 12

Odd : 30 s Handstand Practice

Even : 30 s Pistol Squat Practice

WOD

” Pleasure Machine ”

21-15-9 reps of

Row Cals

HSPU

Bike Cals

C2B Pull Up

CAP 16

Scaling : 

HSPU : Z-Press (seated DB Press)/ Pike Press/ Box HSPU/Push Up

C2B Pull Up : Banded PLU/Jumping PLU