GYMNASTICS

WU

30” Pigeon Stretch

30” Handstand hold

30” Deadhang

30” Hollow Hold

5 Inchworms

10 Scorpion Stretch

SKILLS (kipping pull)

EMOM 6’

5 banded/kipping/jumping pull-up

STRENGTH

4x

5 Bench Press

10 Barbell Bend Over rows

Then...

4x

2 KB Farmer's Carry +5 Chin-Ups
10 D-ball Over the Shoulder + 5HRPU

CONDITIONING

3x

30 KB Swing

20 CAL row/ski

15 abmat Sit-ups

10 goblet squat