Thursday 03.16.23

Gymnastics Skill Focus: Coaches Notes
Rope Climb Skill Work
Toe to Bar Skill Work

“Alley-oop”
16:00 EMOM
min 1: 50ft Dual KB Front Rack Lunges
min 2: 12 Toe to Bar
min 3: 50/50ft KB Crossbody High Low Carry
min 4: Max Rope Climbs
Load 53/35lb, 24/16kg

Bodybuilding Finisher
4 Sets, For Quality
10/10 Single Arm DB Rows
15 Tall Kneeling Banded Lat Pull-Downs
10 Hollow Body Weighted Maltese Raises

QuickFit
10 Rounds For Time Of:
35 Double Unders
9 Slam Balls (30/20#)

Rest 2:00

1 Mile Run