5-10 Minutes Coaches choice
5 Sets of
1 Press in dip 2 Dip drive 3 Push jerk (hold each jerk OH for 2 count)
3) EMOTM for 20 minutes
ODD 4-10 Push-ups/Ring dips/Muscle-ups
EVEN Max calorie row
NOTE: Pick a gymnastics pressing movement based on your own ability that will be difficult but performed well.
Post scores to Beyond the Whiteboard.