Today Mikey coaches his last classes before he embarks on the next chapter of his life, becoming a Sheriff.
We will be seeing him again but for now he’s off to the Academy.
Wish him the best of luck.
Workout of the Day:
A. 3×2:00 MB Toss, Rest :60
B. 3×5 /Arm TGU
C. 3×10 / Leg SLRDL
D. 3x50m /Arm Single Arm OH Carry (heavy)
E. Max Effort Sorensen Hold
Competition:
Warm Up
Prone Ts and Ys 2×10 w/:10 Hold Last Rep (use 5-10lbs)
Crossover Symmetry 2×10
A. Gymnastics Practice
2×3-5 Skin The Cat (from L-Sit) or Strict Toes to Bar @1X31
2x;45-:60 Belly to Wall HSH
Then
2×10 Shoulder Tap (against wall)
2×5 Forward Roll
Then
2×10 Shoulder Tap (free standing)
2×5 Backwards Roll
Then
2-4x(5m+10m) Lateral Wall Walk + Walk Away From Wall
* If handstand walk is no there, use a spotter to help you walk 10m.
2×1-3 L-Sit + Tuck + Press
* If you still have any gas
B. Light Condo
5x (30 on 30 Off) AD Watts @>500 and @ >90