Functional Fitness

Warm up:

4 min EMOM:
Min 1: 10 Banded Good mornings + max Scapula pulls
Min 2: 10 Alt. Reverse lunges + max Scapula push-ups

More experienced members can choose to focus on BMU skill development:
Gymnastics Skill Development - BMU
1. 5-10 Jump to Hollow
2. 5 x 1 Jump to Hollow + 3-5 Kip swings
3. 5 x 1 Hip to bar for BMU Finish in a hollow position.
4. 3 x 1-2 BMU with towel / knee sleeve between your feet. Stay tight.
5. 3 x 1-2 BMU Focus on a smooth transition between reps.

Gymnastics:

Option 1 - Gymnastics Skill Development: Pull-up
3 x 5 Kip swings
3 x 5 Kipping pull-up rhythm drill
5 x 1 Kipping pull-up from the top
2 x 3-5 Kipping pull-up with hold
2 x 3-5 Kipping pull-ups

Option 2 - Gymnastics strength

12 min EMOM:
Min 1: 6-8 Strict pull-ups / Banded / Weighted
Min 2: 15 Reverse DB flys
Min 3: 8-10 V-ups / Tuck ups + 20-30 sec Hollow hold /
Tucked hold

WOD prep:
With an empty barbell:
5 Strict press
10 Alt. Front rack reverse lunges
10 Alt. OH Reverse lunges
2 x 1 Wall walk + 10 sec Wall-facing HS Hold

WOD:
4 x 4 min on / 2 min off:
AMRAP:
12 Pull-ups / Jumping / 6 BMU
8 Alt. OH Reverse lunges 45/30kg
4 Wall walks / 6 Push-ups + 20 Alt. Plank shoulder taps