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GYMNASTICS

WARM UP

AMRAP 5 :


-5 kip swings


-5 push-ups


-10 jumping jacks

AMRAP 5 :


-10 kipping knee raises or lying toes-to-bars 
-5 down unders


-10 Lunges


SKILLS


EMOM 10 :


-40m single-arm DB overhead carry #22.5/15
Change Arm every Round


CONDITIONING

“BODYWEIGHT NINJA“ 
AMRAP 20 :


-15 Pull Ups / banded / seated


-30 Air Squats

-
15 Toes To Bar / Knees To Elbow


-30 Prisoner Reverse Lunges

*Score: number of rounds

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