Warm up:
3 rounds:
20 on / 15 off:
- Machine
- Dead hang
- Squat hold
Skills / Gymnastics:
12 EMOM
1-30s handstand hold
2-30s plank
3 - 30 Dip hold
“Filthy fifty”
25mins For time :
- 50 box jumps
- 50 pull ups / jumping pull ups
- 50 KB swing
- 50 walking lunges steps
- 50 knees to elbow
- 50 push press DB
- 50 back extension
- 50 wall-balls
- 50 burpees
- 50 skipping rope
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