LA Class Aug 28, 2024

Warm-up:

10 Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. Scap retractions

10. Kip Swings

10. Ring rows

Gymnastics EMOM x 12

Min 1: 10-12 Banded Strict pull ups

Min 2: 2-3 Rope climbs

Min 3: 20 Wall facing Handstand shoulder taps

SCALING OPTIONS

Rope climbs =  10 Seated double dumbbell press

Handstand shoulder taps = 20 Box shoulder taps

Conditioning: Chipper 20 min cap

50 Box Jumps overs (24/20)

40 Pushpress (95/65)

30 Hand release pushups

20/16 Calorie Row or 15/12 Calorie Bike

10 Dball over the shoulder (100/70)

*Sub 10 Power Cleans (135/95) if d ball is not available