200414

Tuesday Gymnastic/midline
Skill/Strength
Warm up
Quality amrap 10 min
20 Kettle bell RDLs*
5 Push ups to downward dog
30 Flutter kicks
4+4 on each side of dynamic squat stretch*
15+15sec pigeon stretch
*KB RDL https://www.youtube.com/watch?v=Uc5rP5xs7qQ
*Dynamic stretch https://www.youtube.com/watch?v=nMEASdm8k3A
(4 open up + 4 elbow up then switch leg)

Take 5-10 min to prepare and try the movements

Metcon
AMRAP 20
100 Alternating dumbbell hang C/J
100 Push ups
100 Sit ups
100 Air squats

L1: 22,5/15kg
L2: 22,5/15kg
L3: 60 reps, 15/10kg, push ups from box,
L4: 40 reps, 10/7kg DB or KB