GYMNASTICS
WARM UP
3 Sets
:45 Row
:30 High Plank
10 Walking Lunges
then
Banded Lat Stretch
Banded Handcuff
Rig Assisted Pistol Warm Up
GYMNASTICS SKILLS
Gymnastics 4x @ easy pace
4-10 Strict Ring Dips
12 Pistol Squats
:60 rest
METCON
6 rounds: (cap25)
12 Pull-ups
12 Dual DB Lunge (Front Rack)
12 Alt. DB Clean and Jerk
15/12 cal row
:60 rest b/t
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