WARM UP
- 01:00 Machine
- 10 Air squat
- 5 inchworm
- 20m toe touches
- 20m bear crawl
GYMNASTICS SKILLS
- 02:00 Max push ups
- 02:00 Max Chin ups
- 02:00 Max sit-ups
* 01:00 rest after each set
ACCESSORIES
3 Sets :
- 12 weighted Dips
- 12 Seated DB Arnold Press
- 12 biceps Curls
METCON
AMRAP5:
- 10 Power Clean
- 10 Box jumps
* 01:00 Rest
AMRAP5:
- 8 CAL
- 10 Front squat
* 01:00 Rest
AMRAP5:
- 10 Wall-balls
- 50 Skipping Rope
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