23.02.2022

WARM UP:

Tabata 20on/15off x 6

- Dead hang

- Squat Hold

- Inchworm

GYMNASTICS SKILLS:

- 10 Min work on rope climb progression

EMOM 12:

- 12/ 10 Dips

- 30sHandstand Hold

- 40s Elbow Plank

WOD: (cap17)

4 RFT:

- 400/ 300m machine

- 21 KB Swing

- 12/6 pull ups

- 9 Hand release push ups