Gymnastic Skill Development/ Complex
EMOM 10:
Level 1:
3 Pull-ups
5 Toes-to-Bar
Level 2:
3 Chest-to-Bar
5 Toes-to-Bar
Level 3:
3 Muscle-Ups, Bar
5 Toes-to-Bar
Weightlifting Conditioning, Short-Mid Duration
“Lizzy 10-23”
For time,
23-17-10-17-23 rep rounds:
Hang power cleans
Backed-racked lunges
After-Hour Accessory Recovery Exercise
Back or front squats: 2 sets of 5 at 70% of 1RM.
Shoulder or bench press: 3 sets of 5, lighter than Monday.
Foam roller: work out your tissue mobility deficits.
