Gymnastics

A. For Quality:

10 Legless rope climbs

(10 min. TC)

 

B. 10 min. free hand stand practice

 

C. 4 rounds of:

20 Shoulder taps

30s Hollow hold

10 Strict pull ups

30s Superman hold

 

 

Advanced Class:

 

A. For Quality:

10 Legless rope climb

(10 min. TC)

 

B. EMOM 15 min.

1. 20/16cal Row

2. 20 Medball cleans

3. 15 Pushups

 

C. 3 rounds of:

20 Shoulder taps

10 Ring dips

10 Strict T2Bs

30s Hollow hold

(15 min. TC)