Warm up :
30Sec on / 20 Off / 2 Rounds :
- Shoulder Taps
- Dead hang
- Plank
Gymnastics: (10 Min )
Practice Skill
- Toes To bar progression ( Advanced)
Scaled:
4 Sets :
- 20 Sec Hanging L sit hold
- 12 kip swings
- 20 Alternating v-ups
Conditioning: (20Min)
4 Rounds :
- 250 M Row
- 10 burpee step-up
- 15 KB Swing
* 2 Min Rest
4 Rounds :
- 250m ski / Row / Run
- 15 hand release push ups
- 12 banded Dips / weighted box dips
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