11.5.2022 Gymnastics

WARM UP / TABATA

:30 On / :20 Off x 3

- Machine

- Ball slams

- Dead hang

GYMNASTICS

:40 ON / :30 OFF x 12:

- Max Hold Handstand hold

- Max Reps weighted Dips

- Max Reps Chin Ups

- Max Hold weighted Plank

WOD

0-5mins:

- Max Calories On the Machine

* 2 Min Rest

7-17mins:

“Cindy”

- 5 Pull ups

- 10 Push ups

- 15 Air Squat

* after every round:

- 12 Alt Front Lunges