Dead Cindy

Competition Class

Strength

Skills and Drills

GYMNASTICS SKILL

10 x 1 SOFT kick ups to wall
*goal is to very lightly touch the wall (or just kick to free standing getting as close to the wall as possible w/o touching)

6min EMOM
30s Handstand hold (on wall, using hands to 'pull' off the wall & freestand)
*goal is to learn hand control

AEROBIC CONDITIONING

3 x 1min rounds for reps:
Bar Facing Burpees
Rest 2min between rounds
*no pacing, go as fast as you can from the start & try to hold on

CORE CONDITIONING
5 Rounds
30s High Plank KB passes (take KB from outside left hand and move it to the right side, repeat the other direction)
30s Marching Glute Bridge
8 High to Low 1/2 Kneeling Band Chops (ea)

 

MetCon

CLASS

Cash in: 10min Toes to Bar practice
Cash out: 3 Rounds 1min plate pinch grip hold Rest 1min

E2M10M
5 TnG Push Jerk20min AMRAP
1 Deadlift 315/205
5 Pull-ups
10 Push Ups
15 Air Squats*Rx+ = 405/315, + weighted vest