NOTES ABOUT TODAY’S TRAINING

– Skill: Week 3 of gymnastics skill work – the final week of this work so you should be feeling good about your new-found skills.
– Metcon: Look to sustain a moderate level of output for both the run intervals and the row intervals. This workout can be as challenging as you’d like to make based on how hard you push each set, but today we are looking for sustainability.

STRENGTH

Gymnastics Skill – Week #3
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 30s Hard Effort Rowing or Bike

CONDITIONING

EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 100 Meter Run or 300/250m bike

EXTRA CREDIT

1a) Glute March on a Bench: 3 x 20 (total). No rest.
1b) KB Curls: 3 x 20. Rest 60s.