All levels Gymnastics

 

A. 10 min EMOM

5 pull-ups + 5 ring rows

 

B. 10 min freestanding handstand practice

 

C. 4 rounds of:

40s hollow hold

20s rest

40 handstand hold

20s rest

40s passive hang

20s rest

40s top of dip hold

20 rest

 

 

All levels Conditioning:

40 min EMOM:

1. min row/AB/Ski Erg

2. Burpees

3. alternate each time between KB Swing (24/16kg) and DU

4. rest

 

Advanced Class:

A. 10min EMOM

5 pull-ups + 5 ring rows

 

B. 30 rounds for time:

1 MU

3 Burpee Box jump

5 Meters handstand walk

 

C. 3 rounds:

40s hollow hold

20s rest

40s passive hold

20 rest