Warm up:
(30 ON 15 OFF) x 9:
- Machine
- Dead hang
- Ball slams
Gymnastics:
In 12 Mins:
5 Sets:
- 30s handstand hold
- 12 Dead-bug with medicine Ball
- 12 Low bar Row
- 12 Box Dips
Conditioning: (cap 18)
For time :
( 21 - 15 - 12 - 9 - 6)
* Cal Machine (Row/Ski/ Bike )
* Pull Ups
* KB Swing
- Cash out :
50 Alternating V-ups
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