Warm Up
Dynamic Drills
5 Minutes Jumprope
Strength/Skill
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
MetCon
For time:
- 100 Double Unders (300 singles)
- 50 Pull Ups (Jumping or Ring Rows)
- 400m Run
- 80 Air Squats
- 40 HSPU or HR Push Ups
- 400m Run
- 60 KBS (53/35)
- 30 HR Push Ups
- 400m Run
30 Minute Time Cap
