WARM UP 3 rounds for quality of:
5 Pull-ups
5 Bar Dips
10 Pike Push-ups
10 Overhead Squats,
10 kg Plank Hold, 40 secs
GYMNASTIC SKILLS Every 1 min for 15 mins, alternating between:
2-6 Muscle Up (Unbroken)
Handstand Walk, 30m
Bamboo Bar Overhead Stability Hold, 45 secs SCALE Ring Transition (Weighted if pos)
GYMNASTIC METCON 4 rounds for time of:
100 Double Unders
25 Overhead Squats, 35/25 kg
6/3 Ring Muscle-ups
COOL DOWN For quality:
Calf Stretch, 2 mins
Chest-to-Floor Stretch, 2 mins
Lat Stretch In Child’s Pose, 2 mins
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