WARM UP: 3 rounds for quality of:
15 Barbell Good Mornings, pick load
10 Banded Lat Pull Downs
15 Band Face Pulls
10 Narrow Stance Air Squats
GYMNASTIC SKILLS: Every 1 min for 10 mins, alternating between:
10/8 Strict Toes-to-bars
12 Alternating Pistols
GYMNASTIC METCON 21-15-9 reps, for time of:
Double Under
Strict Pull-up
Wall Ball, 9/6 kg
Box Facing Burpee Box Jump Over, 60/50
Comments