SKILL PRACTICE:
EMOM x 10 MINUTES
MIN 1 – :40 Practice Goat 1
MIN 2 – :40 Practice Goat 2
*Goat 1 Options:
Muscle-Up
Strict Toes to Bar
Pistol
*Goat 2 Options:
Handstand Push Ups
Handstand Hold
Handstand Walk
WORKOUT:
EMOM x 15 MINUTES
MIN 1 – 20 Slam Balls
MIN 2 – 20 Slam Ball Lunges
MIN 3 – 3 Wall Walks
Today we start with some more complex gymnastics practice and end with some good ol’ fashion conditioning!
The first portion of class today is giving everyone time to practice two of their gymnastic GOATs!
After everyone has some fun playing around with gymnastics, we move on to our EMOM. This might not look that bad on paper, but this will mess people up! Over the course of 5 rounds athletes will be completing a total of 100 Slam Balls, Slam Ball Lunges, and 15 Wall Walks!
We blow up the lats and arms with the first minute, then we get the legs burning, and finish with the most challenging movement known to man…the Wall Walk!