WOD NOTES
Some lat activation and pulling strength.
Choose loading that challenges the last few reps. Increasing loads over the four sets.
For the gymnastics work – position is key!!
Your trainer will hold you to the highest standard today and if your position fails, modification will be presented.
Fitness
4 sets
Bent over BB Row(supinated) x 8-10
Band pull downs x 10-12
Biceps curl x 8-10
EMOM x 9 minutes
3 sets
Tuck balance x 20 sec
3 sets
Tuck balance + leg extension x 4-6 reps
3 sets
Hollow hold x 20 sec
Cobra stretch between sets and as needed based on fatigue
Performance and Sport
4 sets
Bent over BB Row(supinated) x 8-10
Strict pull up x 3-6
Biceps curl x 8-10
EMOM x 9 minutes
3 sets
Tuck balance (arms elevated) x 20 sec
3 sets
Tuck balance + leg extension x 4-6 reps
3 sets
Hollow hold x 20 sec
Cobra stretch between sets and as needed based on fatigue
