Gymnastic Strength
Warm up
2 Rounds
8 Superman pulse with hold 10 secs in the last reps
3 Slow Pull up
8 Kipping
30 single unders
Skill work (review)
Kipping/Butterfly Pull up
work for 15 mins, focus on kipping technique and pulling timing
Odd Object movement
4 Sets
4/4 Wall handstand shoulder taps
4 Unbroken Bear complex
20/20 one foot single unders
Hybrid Cardio
Warm Up
Warm up
2 Round:
250 m Row
5 burpee
10 russian KB Swing
5/5 Single arm Thruster
10 hollow rock
Conditioning
30-20-10-20-30
Box step up with Ball (9/7 kg | 7/5 kg | no ball)
Wall ball
Sit up
Kettlebell swing (24/16 kg | 16/12 kg | 12/8 kg)
Time cap 35 mins