WARM UP
10 Gymnastic Kips
Then
200m machine
20 Hollow Rocks
40s Ring Support
60s Dead hang from bar
SKILLS:
EMOM 12 alt (30″off-30″on)
- Banded Pistol squat
- banded Ring dip (Sc: push up)
-Hollow rock (Hold)
CONDITIONING:
AMRAP 12
40 DB Snatch alt (heavy)
30 Pull up (sc: banded)
20 Devil press
10 HR Push up
ABS:
3 rounds 12 reps
- v ups
- leg raise
- Russian twist
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