OPEN GYM HOURS are 5:30-7am, 9:00-10:00am, 12-1pm and 4-7pm. There will be an optional programmed workout with strength/skill work.
GYMNASTY DAY AT KCI!
Warm up: 12-15 minutes of your choice
-Remember to include mobility and any Bulletproof Back and Shoulder drills
Spend 10 minutes per skill:
Ring muscle ups
-False grip practice
-Swings with hip drive
-Advanced athletes 3-5 Max effort sets
-Secure foot lock
-Full extension during pulls
-Count number of pulls to 15/18 feet
-Time climbs to 15/18 feet
-3-5 sets Max effort
-Handstand walking for distance