In the functional fitness realm, gymnastics are any exercise in which you move your body weight through a range of motion. We try to incorporate some form of gymnastics in most of our metcons. Today it is the knees to elbow. It is important for us to master these types of movements for improved body control/awareness, coordination, and core strength!
WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP MOBILITY
MUSCULAR STRENGTH – LEG/SQUAT DAY
1. BACK SQUAT- 5 x 5 @ 80% [EVERY 2 MINUTES]
2A. LANDMINE HACK SQUAT- 3 X 8
2B. LANDMINE STIFF LEG DEADLIFT- 3 X 10
METABOLIC CONDITIONING – LADDER!
KNEES TO ELBOWS
OPTIONAL EXTRA- 3 ROUNDS:
10 EACH WAY BAND WALK
10 HEAVY KB SWINGS
BEHIND THE BACK FORWARD FOLD