WARM UP

"3 Rounds"

- 10 Alt. Box Step Ups (5 Each)

- 10 Alt. DB Strict Press (5 Each)

- 30 sec HS Hold

- 30 sec Machine (Row, Bike, or Ski)

SKILL

"15 Min Block"

- Gymnastics Practice

(*Work weaknesses)

CONDITIONING

20 Min Block

"AMRAP 5"

- 6 SA DB Alt. G2OH @50/35 (RX+ 70/50)

- 12 GHD or Ab Mat Sit-ups

...rest 2:30...

"AMRAP 5"

- 6 HSPU (RX+ Strict)

- 12/10 Cal Machine

...rest 2:30...

"AMRAP 5"

- 6 Box Jumps @24"/20" (RX+ 30"/24")

- 12 KB Swings @53/35