WARM UP
2 rounds for quality of:
8 Push-up Plus
12 Serratus Wall Slides
24 Split Squats
Handstand Hold, 20 secs
GYMNASTIC STRENGTH
Every 1 min for 10 mins, alternating between:
5 Strict Chest-to-bar Pull-ups
5 Strict Deficit Handstand Push-ups
METCON
Complete as many rounds as possible in 12 mins of:
8 Dumbbell Snatches, 50/35 lbs
6 Box Overs, 24/20 in
8 Burpees
6 Box Jumps, 24/20 in
8 Kettlebell Swings, 32/24 kg
6 Box Step-Ups, 24/20 in
COOL DOWN
For quality:
Run (Easy Pace), 400 m
Standing Hamstring Stretch, 2 mins
Banded Shoulder Stretch, 2 mins
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