Gymnastics Skillz & Sprintz program!

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SKILLZ & SPRINTZ

For the next 4 weeks, we will be focusing on our Gymnastics Skillz

with Cassie Edmiaston

who wants

Pullups

Muscle-ups

Handstand Pushups?

Then SHOW UP on Sundays at 10:30am!!!

Dynamic movement prep

Group warm up

50 heavy Russians

Skill
Pistol progressions.

Back squats
5-5-5-5-5
70%-75% 80%-80%-85%

1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat

Wod
Run 200
15 burpees to a plate
Run 400
20 burpees to a plate
Run 800
30 burpees to a plate

Mad mobi
Roll calves.
Pigeon
Hamstring up n over
Lat stretch band
Press ups
Knee on the wall

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