WARM UP
2 x 500 M Row
Core Complex 20 times = 2 Hollow Rocks + 1 V- Sit Up + 2 Supermen
Core Complex 20 times = 2 Hollow Rocks + 1 V- Sit Up + 2 Supermen
GYMNASTIC SKILLS
25 Minutes
5 – 10 False Grip Ring Rows
5-10 Pike Push Ups (Floor/ Box)
5-10 Pistols (Ball/ Box)
5 – 10 Pull Ups
Don’t Rush it – Quality over Quantity
5 – 10 False Grip Ring Rows
5-10 Pike Push Ups (Floor/ Box)
5-10 Pistols (Ball/ Box)
5 – 10 Pull Ups
Don’t Rush it – Quality over Quantity
WOD
20 Minute AMRAP:
250 M Row
50 DUs/ Single Skips
40 Air Squats
30 Weighted Sit Ups 25# Plate
20 Hand Release Push Ups
10 Ball Slams
250 M Row
250 M Row
50 DUs/ Single Skips
40 Air Squats
30 Weighted Sit Ups 25# Plate
20 Hand Release Push Ups
10 Ball Slams
250 M Row
