GYMNASTICS +WEIGHTLIFTING

WU

-1’ Machine

-30” Pigeon stretch each side

-10 Push up

-20m Walking lunges

-20m High knees

-5 Burpees

A. EMOM 9’

B1. 30” Chin over the bar hold

B2. 8-10 Strict pull ups

B3. 8-10 Heavy med ball cleans

STRENGTH

21-18-15-12-9

Every set:

-20m KB/DB Farmers carry

-20m Plate overhead walking lunges

-12 Gorilla rows

METCON

4x

-21 KB Swing

-15 Dips/Ring rows

-9 CAL