WOD Notes:
Today is focused on developing strict gymnastics movements. The goal should be perfection on each movement and make sure to break up reps if position becomes compromised. Maintaining hollow will be key today.
Fitness and Performance
4 sets NFT:
Banded reverse fly’s x 12
Roving plank x 10 steps
30-45 seconds of skipping practice
EMOM x 15
Minute 1 = Horizontal rows (in rack) or strict pull ups x 5-8
Minute 2 = 3-6 push ups
Minute 3 = Hollow Rock x 20-30 seconds
Sport
Rest Day
15-20 minutes of your individual mobility needs
20-30 minutes of active recovery, walking, hiking, swimming, biking
10 minutes of mental restoration, meditation, yoga,
