WARM UP
10 Serratus Warm Ups
-- then --
2 rounds of:
10 Banded Scaptions
10 Banded Good Mornings
10 Band Pull Aparts
Wall Sit, 15 secs
-- then --
3 rounds of:
Kettlebell Swing, 30 secs
Rest 30 secs
GYMNASTICS STRENGTH
Every 1 min for 10 mins, alternating between:
5 Strict Handstand Push-ups
3 Deficit Handstand Push Up Negatives
GYMNASTIC METCON
For 4 cycles:
AMRAP in 3 mins of:
2 Strict Pull-ups
3 Kettlebell Swing (Russian)s, 32/24 kg
4 Step Down Box Jumps, 30/24 in
5 Push-ups
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
COOL DOWN
Banded Shoulder Stretch, 2 mins