Back and Forth

Warm-up/Review each of the stations 

–Coaches Note: Ensure we are warmup up the shoulder and chest

–Coaches Note: Demonstrate each of the stations/get people set up 

Gymnastics Push: Week 1 of 9… 12-min EMOM

1.) Seated KB Z-Press (6-8reps)

2.) Tate Press with DB (8-10 reps) *from the floor*

3.) Diamond Push-ups (6-8 reps)

4.) Handstand Hold (Hollow) (:30)

Against 25-mins… 

1-mile Run! 

Then 12 Rounds of: 

4 HSPU

8 Pull-ups 

12 Air Squats 

L1: 20lb/14lb Vest, Strict HSPU, CTB 

L2: HSPU, CTB

L3: 800m Run, Scaled HSPU or HR Push-up, Kipping/Assisted Pull-up, 10 rds instead of 12 

L4: 400m Run, Reg Push-ups, 10 Rounds instead of 12