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GYMNASTICS

WU

2x:

- 1' Machine

- 10 Air squat

- 30" wall-sit

- 5 Inchworm to push up

- 10 Shoulder taps

STRENGTH

40"ON/20"OFF/ x15:

- Handstand Hold

- Chin Up Hold

- Max DB Bench press

- Max Ring / Box Dips

- Hollow Hold / Elbow plank

WOD(cap20' )

500 - 400 - 300 - 200

- Machine

50 - 40 - 30 - 20

- Air Squat

40 - 30 - 20- 10

- KB Swing

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