** Remember to join us after the 5:30pm class to say good bye and good luck to Coach Mark and the the Pacheco family.**
Pre-Class Mobility:
– Banded Lat
– Pec Minor
Warm-Up:
– 2:00 Row, Ride, Run
– Roll Calf
– Super Lunge
– Reverse Lunge w/ Twist
– Inchworm with Push Ups
PreHab:2 Rounds
– Plank with foot raise x 10E
– Scap Pull Up x 10
Prep: 3 Rounds
– 30 sec Hollow Rock
– 30 sec. Arch Rock
Gymnastic Skill 1: 8:00 Alternating EMOM
– 5 Butterfly Box Pull Up
– 5 Half Butterfly Hold
Gymnastic Skill 2: 6:00 EMOM
– 3 Kipping Pull Up
*On last minute, do max reps of kipping pull-ups
MetCon: 13:00 AMRAP
– 10 Ring Dips
– 15 Box Jumps (step down) 24″/20″
– 10 Power Snatch @ 85/55
Recovery:
– Wall Calf
– Child’s pose
– Side Lying windmill