What are you doing December 7th? If you answered with “Doing the Inner Gym Competetion” then you are correct. You still have plenty of time to get a partner and get ready for the fun. There are RX and Scaled versions of the workouts and different age divisions.

Warm Up:
3 Rounds:
1 Min Run(200m)-Bike-Row
10 Jumping Air Squats
6 Good Mornings
4 Strict Pull Ups Or Ring Rows
2 Turkish Get-up Right Arm
2 Turkish Get-up Left Arm

Workout:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Up Or Other Progression
Shoulder Press (AKA Strict Press) 65/45 INT-55/35 BEG-45/25
Box Jump 24/20
–Coaches Notes–
The workout today can give a few chances to try out some movements you might be working for. With a “Strict” Pull Up being written try to pull up progression that is challenging for you. Even if you go through the Strict with a band, use a light band . Progression choice will be KEY and you can always switch from round to round, start with the harder one and then finish with your normal progression. For the press, choose a weight you can do at least 7 reps with when fresh, if that isn’t the weight that is listed use whatever that would be for you. Time wise for this workout, lets aim for staying under 20 minutes.

**not optional Accessory Work**
Option 1:
For quality: 15 Wall Walks
Option 2:
Plank Hold Accumulate 1-2 mins
Option 3- 5 Sled pushes as heavy as possible