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22.11.2021 GYMNASTICS

Warm up:

- 5 inchworms

- 10 jumping squat

- 10 plate bench press

- 10 plate ground to overhead



Gymnastics/ conditioning: (15 min )

4 rounds :

- 30 seconds handstand hold

- 12 pull ups

- 10 ring dips / box dips

* 6 shuttle run every round


WOD: (17 min )

5 rounds:

- 40m single arm over kb carry

- 20 medball sit-ups

- 12 Cal machine

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