WARM UP
Row
3 x 400 M
Take your Fastest TIME
3 x 400 M
Take your Fastest TIME
GYMNASTICS
20 min
6 rounds
20 sec on each
Ring Holds
L-Holds
6 rounds
20 sec on each
Ring Holds
L-Holds
—————-
Pistols 6 min
USE Box and Ball
——————-
Pull Ups
USE
Bands
Seated Bar Pull Ups
work on the eccentric part a 5 sec HOLD
strict Pull Ups
weighted Pull Ups
WOD
22 min
Work for 3,6,9 min.
Rest 2 min in-between
100 Skips
25 V-ups
100 Skips
25 Push Ups (HR)
100 Skips
25 GHD Sit UPs
100 Skips
25 Burpess 6” jump
Work for 3,6,9 min.
Rest 2 min in-between
100 Skips
25 V-ups
100 Skips
25 Push Ups (HR)
100 Skips
25 GHD Sit UPs
100 Skips
25 Burpess 6” jump
