WARM UP
400 M Run
30 Hollow Rocks
30 Supermen
10 Kip Swings
10 Kip Swings with a Pull
30 Hollow Rocks
30 Supermen
10 Kip Swings
10 Kip Swings with a Pull
GYMNASTIC SKILL
20 Minutes:
10 Pistols (each Leg)
5 Wall Walks (5-10 second hold at the top)
10 Pull Ups (No Bands)
10 Pistols (each Leg)
5 Wall Walks (5-10 second hold at the top)
10 Pull Ups (No Bands)
W.O.D.
Tabata Something Else
20 seconds of work, 10 seconds of rest for 10 intervals of :
pull ups
push ups
sit ups
squats
pull ups
push ups
sit ups
squats
