Wednesday Apr. 28, 2021

Warm Up
Mobility:  Banded Front Rack 1:00/Side 

:30 of each movement

Row/Bike
Air Squats
Samson Stretch (L)
Samson Stretch (R)
RDL
Downward Dog
Hollow Hold on Ring 

Spent ~5 minutes working on getting upside down 

Strength/Skill
Gymnastics Work
EMOM 9
Minutes 1,4,7: 4 HSPU*
Minutes 2,5,8: 6 Dips (ring preferred)
Minutes 3,6,9: 8 Pushups 

*If you’re still working on HSPU do strict press.

WOD
On the 4:00 x 5 rounds (rest remaining)
9 Box Jumps
12 Front Squats
15/12 Cals 

F: Goblet Squats; 10/8 Cals
P1: 95/65
P2: 75/55
C: Burpee Box Jumps; DB Front Squats (50’s/35’s)