Mobilize, then:
Assault Bike x 15 calories
10 Air Squats @ 3311
10 Scap Pull-Ups
10 Wall Facing Handstand Marches
Gymnastic Skills & Drills
Two sets of:
Kipping Swings on Pull-Up Bar x 10 reps
and then …
A.
Every 15 seconds, for 2 minutes, complete:
Target Reach Swing x 1 rep
followed by …
Every 30 seconds, for 4 minutes, complete:
Air Chair Swing Drill x 2 reps
and finish with …
Every 60 seconds, for 5 minutes, complete:
Bar Muscle-Ups x 1-4 reps
B.
3×8 RDL’s standing on plates for a deficit
C.
Three rounds for time of:
20/15 Calories of Assault Bike
15 Dumbbell Shoulder to Overhead (50/35 lb DBs)
4 line Handstand Walk or 5 wall-climbs
D. 3 sets:
10 band pull-aparts
15 hollow rocks