March 17, 2023

#6

Gymnastic bodies:
 - Manna

:07, :10, :09, :10, :10

 - handstand

2,3,3,3,3

+
A. HS walk and piroutte practice - 20 min

4 turns and about 100 feet of walking 

B1. Strict press drop set; 3.6.9 x4; rest 30 sec/rest 1 min

80/70/50

80/65/45

80/65/45

80/65/45

B2. Supinated grip weighted pull up drop set; 2.2.2x4; rest 30 sec/rest 2 min

17.5/12.5/10 x4

+
18 min amrap:
30 sec OH KB hold 35#/hand
30 sec double KB front rack hold 35/hand
30 sec Hanging bent knee L hold
30 sec elbow plank

6 rounds plus 8 seconds OH

+
ski erg 10 min easy cool down

88 cals

Enjoyed this session, arms super smoked after.  Some break throughs on HS turns and overall walking is more controlled.  The amrap is tough!  So proud to have made it through all the 30 second holds without breaking.  Thanks!