WARM UP
3 rounds for quality of:
10 Jumping Pull-ups
5 Push-up to Down Dogs
1/1Lunge Flows
10 PVC Overhead Squats
GYMNASTIC SKILLS
Ring Swing 10-10-10-10-10
Ring Dip 10-10-10-10-10,
Low Ring Muscle-up Transition 5-5-5-5-5,
GYMNASTIC METCON
Complete as many rounds as possible in 18 mins of:
80 Wall Balls, 20/14 lbs
60 Row Calories
40 Double Unders
20 Overhead Squats, 60/40kg
10 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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