Warm Up:
- 2‘ Double Under Practice
- 10 Stick Pass Through
- 20 Lying Glute Bridge
- 30s Handstand Hold
Gymnastics
5 Rounds:
2 Kip Swings + 1 Kip + 4 Bar Muscle Up
Scores are not recorded for this workout.
Metcon
5 rounds for time of:
7 Deadlifts @ 75%
30 Air Squats
7 Handstand Push Ups
Cool Down
1 Minutes Pigeon Stretch
1 Minutes Tricep Stretch