WARM UP 3 rounds for quality of:
8 Overhead Squats, 20/10kg
10 Box Handstand Push-ups
5 Strict Pull-ups
GYMNASTIC SKILLS Complete as many rounds as possible in 12 mins of:
3 Ring Swing + Hips To Rings
3 Muscle Up Transition (No Dip)
1x 1 Muscle-up + 2 Ring Dip GYMNASTIC METCON Complete as many rounds as possible in 15 mins of:
25 Double Unders
5 Overhead Squats, 60/40 kg
25 Double Unders
5 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