12.10.2022 GYMNASTICS

WARM UP

2:00 machine, speeding up every :30

Then 2 Rounds:

20 KB Swings

15 Goblet Squats

10 Gymnastics Kips

5 Kipping Knee Raises (toes to bar on R2)

STRENGTH

Super set:

Back Squat

Banded pull up

8x3

WOD

21-15-9

Knees to Elbow / Toes to Bar

Calorie machine